Saturday October 17th

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

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9am CrossFit

4 rounds for time
20-16 cal bike
200 Ft. farmer carry right hand
20 Alternating Dumbbell Snatch
200 ft farmer carry left hand
10 Single DB Box Step-Overs

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9am Weightlifting
This is where athletes get to see what the previous five weeks produced.
I would not force everyone to max. The goal is a heavy successful snatch and clean & jerk, with PR attempts available when the bar is moving well.
Snatch Warm-Up Complex
3 sets
1 Hang Snatch
1 Full Snatch
50%
60%
70%
Keep these fast and easy.
Snatch — Build to Heavy
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 93%
1 @ 96%
Then:
PR attempt if 96% was solid.
Take 3–5 minutes between the final attempts.
Focus: Don't waste energy making tiny jumps early. Warm up efficiently and save the concentration for the lifts that matter.
Clean & Jerk Warm-Up Complex
3 sets
1 Hang Clean
1 Clean
1 Jerk
50%
60%
70%
Clean & Jerk — Build to Heavy
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 93%
1 @ 96%
Then:
PR attempt if the athlete is moving well.
Focus: Avoid the classic mistake of surviving a PR clean and immediately rushing the jerk. Stand up, breathe, reset the hands and feet, and then jerk.