Saturday May 16th

8am Hyrox, 9am CrossFit, 9am weightlifting

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Not starting with a run today, the run distances are different 1st and last round
45 Minute Armap

Station 1
1,500m Ski Erg
🏃1000m Team Run

Station 2
120 Wall Balls
600M run together

Station 3
80 Meter weighted Walking Lunge
600M run Togehter



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Station 4
1500M Row
1000M run together

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9am CrossFit
Warm-Up
2 Sets:
1:00 Easy Run or Machine
5/5 Pendulum Lunges
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alternating V-Ups

Then 1 Round
4-6 Elevator Kip Toes to Bar, Building to target today (can be knees to chest or alternating toes to bar)
3 Burpees to Target
4 Dumbbell lunges at working weight
4-6 Renegade Rows

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Conditioning
2 Sets:
400m Run
30 Toes to Bar
400m Run
20 Burpees to Target
400m Run
20 Dual Dumbbell Farmers Lunges
400m Run
30 Renegade Rows
400m Run
Rest 4:00 b/t sets

Dumbbells: 2x50/35lb, 22.5/15kg

Score = Sum Total Time

Goal: 15:00-17:00 / Set
Time Cap: 40:00 Running Time

Stimulus: Fatigued Run Capacity / Midline Endurance
RPE: 8/10

Primary Objective: Even splits from set 1 to set 2
Secondary Objective: Maintain big sets on

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9am Weightlifting
Coaches choice warm up
We'll start in on some higher rep complexes this week then over the next 4 weeks reps go down and weight goes up

Every 3:00 x 6 sets
1 squat clean+2 hang power clean+2 split or push jerks.
percentages will vary. start at about 60 or 70 percent (of your max power hang clean if you know it) and work up to
a moderately heavy but attainable number. No misses

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Part 2
Every 2 Minutes by 6 sets
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Two squat clean and jerks - ideally starting where you left off on part A

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Part 3
Back squat - leg finisher


Every 2:30 by 3 sets
10 reps at 60 percent or less

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Accessory work.
3 sets
Superset
10 strict double db press
20 (10 each arm) single DB bent over rows. do these on the bench.
Rest 2 minutes

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