Saturday May 9th

8am Hyrox
Runs are together, stations are split
1000m Run
1000M ski erg
1000M run
100 Wall Balls
1000M run
200M farmer Carry
1000M run
50 M Sled pull

9am CrossFit
Warm-Up:
1:00 Bike
1:00 Row
1:00 Ski
-
2 Sets
10 Bootstrap Squats
5 Inchworm Push–Ups
10/10 Single Leg Glute Bridges
5 No Jump Burpees
10/10 Suitcase Deadlifts

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Conditioning
For Time:
3 Sets
500/450m Row
12 Lateral Burpees over the Rower
500/450m Ski
12 Burpees to Target
1000/900m Bike Erg
200M run
Rest 2:00 b/t sets

Sub for Bike Erg : 30/22 Calorie Echo

Score = Total Running Time (Including Rest)

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9am Weightlifting
Warm up coaches choice
5 sets of 2 every 2:00- Hang squat snatch. this is for speed, work around 50 to 55percent
Snatch complex every 3:00- Complex- 1 squat clean, 2 hang squat cleans 65–75% this might be a little heavy, back off if you need to
snatch balance– 4×3 - 12 minutes to complete all sets @ whatever percent you are comfortable with
Accessory/strict strength
3 sets
-superset 100 foot right hand 100 foot left hand- 3 sets- bottoms up kb walks
-10 strict knee raises
rest 1 minute between set