Saturday June 13th

8am Hyrox
45 Minutes Amrap *runs are with partners, work stations are split
Run 400

1200 M Ski PLUS 200m Farmer
Run 600
80m Burpee broad Jump PLUS 50m Sled push heavy
Run 800
100 Wall balls
If you make it through, start over
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9am CrossFit
Start on different stations if needed so everyone gets a chance on the c2 bikes
warm up- Coaches choice
0:00 - 12:00
2 Rounds
500/450m Ski Erg
400m Run
20 V-Ups

12:00 - 24:00
2 Rounds
500/450m Row Erg
400m Run
20 V-Ups

24:00 - 36:00
2 Rounds
1000/900m Bike Erg
400m Run
20 V-Ups

Score = Sum Total Time

Primary Objective: Complete each working set by the 10:00 mark
Secondary Objective: Descending splits across each 2 round interval.

Stimulus: Machine / Midline / Fatigued Running
RPE: 8/10 , Threshold Intensity

The workout rewards pacing and consistency. Look to maintain a hard pace from set 1 here with the goal of being able to complete and accomplish all sets in a similar time domain. Across the 2 rounds of each interval set we should be looking to increase output.
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9am Weightlifting
We've moved beyond the high-volume phase and are now beginning to build strength and confidence with heavier weights. The focus remains on consistency and clean movement.
Warm up- coaches choice

Every 3:00 x 5 Sets1 Clean Pull
1 Squat Clean
1 Front Squat
1 JerkStart around 70-75% of best Clean & Jerk.

Build each set if positions remain sharp.

No misses.

Focus Points
Push through the floor
Finish the pull completely
Fast elbows to the rack
Strong front squat recovery
Vertical dip and drive
Aggressive lockout overhead

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Part 2 – Clean & Jerk Doubles

Every 2:30 x 5 Sets
2 clean and jerks
drop and reset between sets

Start around the final successful complex weight.

Build gradually if technique allows.

Goal
Consistent receiving position
Strong front rack
Smooth recovery from the clean
Aggressive footwork
Stable overhead position

No press-outs.

No chase jerks.

No missed lifts.

Mobility Option

Power Clean + Push Jerk

OR

Power Clean Only

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Part 3 – Back squat strength
Every 3:00 x 5 sets
5 back Squats @ 72-75%

The volume is dropping and intensity is rising.

stay braced

be confident
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Drive up with speed.

Accessory Work – 3 Sets
Superset

8 Tall Kneeling Single Arm DB Press Each Arm

12 Barbell Romanian Deadlifts

Moderate weight.

Perfect positions.

Rest 2:00 between sets.

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