Saturday June 6th

full hyrox DAY
Get here a little early so we can start one heat a little early
Solo or Partners
You DO NOT have to the entire thing, but we will have the equipment out if you want to! We will help you scale it back if needed
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🏃 Run – 1 km
⛷️ SkiErg – 1,000 m
🏃 Run – 1 km
🛷 Sled Push – 50 m
🏃 Run – 1 km
🎒 Sandbag Lunges – 100 m

🏃 Run – 1 km
🤸 Burpee Broad Jumps – 80 m
🏃 Run – 1 km
🚣 Row – 1,000 m
🏃 Run – 1 km
💪 Farmers Carry – 200 m
🏃 Run – 1 km
🪢 Sled Pull – 50 m

🏃 Run – 1 km
⚪ Wall Balls – 100 reps
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9am CrossFit

Conditioning‍

For Time:

800 m Run
25 Burpees to target

800m run
20 Pull-Ups
40 Push-Ups
60 Air Squats

800m Run
60 Air Squats
40 Push-Ups
20 Pull-Ups

800m Run
25 Burpees to target

800m Run

Time Cap: 40 minutes

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9am Weightlifting
Part 1 – Snatch Complex
We've built positions and confidence over the past few weeks. This week we begin transitioning toward heavier weights while maintaining quality movement. We will try to max out in 6 weeks

Every 3:00 x 5 Sets

1 Snatch Pull
1 Power Snatch
1 Hang Snatch
1 Overhead Squat

Start around 70-75% of best snatch.

Build to a challenging but technically sound weight.

No misses.

Focus Points
Stay patient from the floor
Finish vertically
Keep the bar close
Fast turnover
Aggressive punch overhead
Stable receiving position

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Part 2 – Snatch Doubles
Every 2:00 x 5 Sets
2 Snatches

(full snatch if mobility allows)

Begin around where your final complex finished.

Build slightly if positions remain solid.

Goal
Strong receiving position
Consistent bar path
Smooth turnover
Confidence under heavier loads
No press-outs
No chase lifts
Mobility Option

Power Snatch + Overhead Squat

OR

2 Power Snatches

Part 3 – Front Squat Strength
Every 3:00 x 4 Sets
6 Front Squats @ 70%

This is our first step away from volume and toward strength.

Stay upright.

Drive aggressively out of the hole.

Elbows high throughout.

Accessory Work – 3 Sets
Superset

10 Tall Kneeling Single Arm DB Press Each Arm

10 Weighted Pull-Ups

(or 15 Ring Rows)

Rest 2 minutes between sets.

Today is where the cycle starts to shift. The goal is no longer simply accumulating reps. We are beginning to push intensity while keeping technique exactly the same. If the movement quality drops, the weight is too heavy.

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