Saturday October 10th

FULL OR HALF HYROX. message me to reserve your spots.
We have spots left ONLY in the 6:40am, 7:40am and 8am heats
• 1000m Run
• 1000m SkiErg
• 1000m Run
• 50m Sled Push
• 1000m Run
• 50m Sled Pull
• 1000m Run
• 80m Burpee Broad Jump
• 1000m Run
• 1000m Rowing
• 1000m Run
• 200m Farmers Carry
• 1000m Run
• 100m Sandbag Lunges
• 1000m Run
• 100 Wall Balls

9am CrossFit

Conditioning:
For Time:
4 Sets
200M run
25 American Kettlebell Swings
200m Run
25 Burpees to Plate
30/22 Calorie Echo Bike
Rest 1:00 b/t sets

9am Weightlifting

Volume drops significantly and athletes finally get to handle heavier weights. We still use short complexes as primers, but we're not trying to exhaust anyone.
Snatch Primer Complex
Every 2:30 x 4
1 Snatch Pull
1 Snatch
75–80%

Heavy Snatch Singles
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 87%
1 @ 90%
Then 2 additional singles at 88–92% if moving well.
Rest 2:30–3:30.

Focus: Heavy does not mean fast off the floor. Stay patient, finish the pull, and commit under the bar. We want successful heavy reps—not a bunch of misses.
Clean & Jerk Primer Complex
Every 3:00 x 4
1 Clean Pull
1 Clean
1 Jerk
75–80%

Heavy Clean & Jerk Singles
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 87%
1 @ 90%
Then 1–2 singles at 90–92% if technique is good.


Focus: Treat the clean and the jerk as two separate jobs. Finish the clean, stand, breathe, then attack the jerk.
Strength — Front squat
5 x 3 @ 80–85%
Build slightly across the five sets.
Focus: Heavy basic strength without grinders. This should make athletes feel strong, not ruin them for the following week.

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