Saturday May 2nd

8am Hyrox, 9am weightlifting and CrossFit
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Hyrox
45 Minute Amrap
**runs are together, stations are split.
**runs are different lengths today
400m Run
1400M ski  (might have to stagger starts)
600M run
80M burpee broad jump
800M run
50m Heavy Sled push
1000M run
1400 Ski

End of Amrap. when you make this far start back over.

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9am CrossFit- SCALE don't fail
2 Sets
10 Scapular Pull-Ups
10 Box Step-Ups
5 Box Jumps
8 Goblet Cossack Squats
8 Russian Kettlebell Swings ( R1) / 8 American Kettlebell Swings (R2)
10/10m A-Skips + B-Skips
10/10m High Knees + Butt Kicks
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For Time:
3 Rounds
400m Run
20 Toes to Bar
400m Run
100ft (30m) Single Kettlebell Suitcase Walking Lunge
400m Run
25 American Kettlebell Swings
400m Run
15 Burpee Box Jump Overs
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
Score = Time
Goal: 35:00-40| Cap: 40:00
Primary Objective: Keep Each Run to 2:00 or under
Secondary Objective: Complete each working movement with form and quality, working to control breathing and while maintaining midline tension
This workout is meant to be a grind. We have 3 Miles of running, 75 Toes to Bar, 75 Kettlebell Swings, 300ft (90m) of Lunges, and 45 Burpee Box Jumps. Know your pace, your strategy, and stick to the game plan here for the best possible result.
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9am Weightlifting
Squat Clean from power position at 50 to 60 percent. this is a speed drill
6 Sets of 2 every 2:00
Clean & Jerk every 3:00 -6×(2+3) @ 60 to 75 percent That's 2 cleans followed by 3 jerks
Front Squat (2 second pause) – 4×4 @ 72–75% Every 3:00
Clean Pull – 4×3 @ 105–115%

Accessory/strict strength 4 sets of 5 strict press with a 1 second lockout at top. athletes choice on weight and timing
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