Saturday November 22nd

8am Hyrox, 9am Weightlifting and CrossFit
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8am Hyrox
42 Minute AMRAP

60 Wall Balls Split
1000M row Split
Run 400 Together


1 Sled push, 1 sled pull each

60 DB snatches split
1000m Ski split
Run 400 Together
1 sled push, 1 sled pull each

60 Kb swings - split
60 Cal Bike split
Run 400 Together
1 sled pull, 1 sled push each

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9am CrossFit ( you can do solo or as partners, run together, split everything else)

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Warm Up:
1:30 Row
–
2 Sets
5/5 Suitcase Deadlifts
10 Russian Kettlebell Swings
10 V-Ups
10 second Hollow Hold
:15/:15 Single Arm Dead-Hang
4 Strict Knees to Chest

Main Workout:

3 Sets for Time
30/22 Calorie Echo Bike
200ft (60m) Kettlebell Farmers Carry
20 Line Facing burpees
20 Wall Balls
30/24 Calorie Row
400m Run
Rest 2:00 b/t sets

Kettlebells: 2x 70/53lb, 24/16kg)
Wall Balls: 20/14lb, 9/6kg

Score = Time

Time Domain: 11-14 minutes / set, 35:00-45:00 Time Domain
Time Cap: 45

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9am Weightlifting
Warm-Up:
1:00 Childs Pose
10 Yoga Push Ups
20 Banded Pass Throughs in Squat
-then-
For Quality:
9:00 EMOM
Minute 1 - 10 Alt. Box Step Ups
Minute 2 - 5 Behind the Neck Snatch Grip Press, Building
Minute 3 - :10 Dead Hang + 10 Kip Swings

Weightlifting:
A) Snatch
For Load:
4 Sets
Every :40 x 4
1 Squat Snatch
1 Set @ 78%
1 Set @ 81%
1 Set @ 84%
1 Set @ 87%
-rest 2:00 b/t sets-

% is Based on Snatch

The 4 reps at 87% to finish this off should feel like an RPE 8-9 effort, but still something we can hit confidently.

Record Working Weights
B) Clean and Jerk
For Load:
4 Sets
Every :40 x 4
1 Clean and Jerk
1 Set @ 78%
1 Set @ 81%
1 Set @ 84%
1 Set @ 87%
-rest 2:00 b/t sets-

% is Based on Clean and Jerk

The 4 reps at 87% to finish this off should feel like an RPE 8-9 effort, but still something we can hit confidently.

Record Working Weights

Strength
Back Squat
3 Sets x 2 Reps @ 85%
Rest 2:00 b/t sets

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