Related
Saturday May 30th
8am Hyrox, 9am Weightlifting (Melinda and Weston will be the Coaches) 9am CrossFit
8am- 45 Minutes Amrap
**different structure
running is together- other work is split
1200M Row AND 400M farmer carry
Run 600
80 Meter Burpee Broad Jump
100 Wall Balls
Run 800
1200M Ski and 50m sled push
Run 800
9am CrossFit
Warm up
Coaches Choice
Workout 3 PARTS
Part 1 0:00 - 10:00
For Time
21-15-9
Calorie Row (15-12-9 Female)
Lateral Burpees over the Rower
Goal: 5-7 min
Time Cap: 9 min
Part 2
10:00 - 20:00
For Time:
21-15-9
Calorie Echo Bike (15-12-9 Female)
Dual Dumbbell Thrusters
Dumbbells: 35/25lb, 12/7kg
Goal: 4-6 min
Time Cap: 9 min
Part 3
20:00 - 30:00
For Time
21-15-9
Calorie Ski Erg (15-12-9 Female)
Toes to Bar
Goal: 5-7 min
Time Cap: 9 min
9am Weightlifting
warm up- Coaches choice
Part 1 – Clean & Jerk Complex
We're continuing to build positions, timing, and confidence before moving into heavier weights and lower reps over the coming weeks.
Every 3:00 x 6 Sets This is a complex
1 Clean Pull
1 Squat Clean
2 Hang Power Clean
2 Push Jerk
Start around 60-70% of best clean and jerk.
Build each set to a moderately heavy but technically sound number.
No misses.
Focus Points
Stay over the bar longer
Finish through the legs
Fast elbows
Consistent front rack
Aggressive dip and drive
Solid footwork on the jerk
Part 2 – Clean & Jerk Doubles
Every 2:00 x 6 Sets
1 Squat Clean + 1 Jerk
Ideally start where your final successful complex ended in Part 1.
Goal
Consistent technique under moderate fatigue
Fast turnover
Strong receiving position
Confident jerk lockout
No ugly lifts or chase lifts
Athletes Still Developing Mobility
May perform:
Power Clean + Push Jerk
OR
Power Clean only
Part 3 – Front Squat Leg Finisher
Every 2:30 x 3 Sets
8 Front Squats @ 60-65%
Controlled descent.
Drive up aggressively.
Stay upright and keep elbows high.
Accessory Work – 3 Sets
Superset
10 Single Arm DB Bench Press each arm
10 Db rows each arm (leaning over on bench)
Rest 2:00 between sets
