Saturday Septmeber 12th

Hi Everyone,
PRVN has asked its paying affilates like us not to post full workouts on public websites anymore. Apparently some gyms were using the programming from sites like ours and not paying.
Great news though. The full workouts will be posted in the Train Harder CrossFit that Sagar built for us. Search Train Harder CrossFit in the apple ap store to get that.
If you have an android, scan the qr at the gym to get it. Download the ap, then we click accept on our end and your good to go.

8am Hyrox
45 Minute Amrap run together, split the work

Run 600m
1400 M Row
Run 600
60 Burpee broad jumps plus 6 sled pulls
Run 600m
1400 Meter ski
Run 600M
80 Wall Balls Plus 60 waling lunges

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9am Crossfit
Warm up
Coaches choice

9am crossfit workout
Every 6:00 x 6 Sets (Alt Stations, 3/each)
Station 1
500/450m Row
15 Toes to Bar
150m Farmer Carry 50/35

Station 2:
30/22 Calorie Echo Bike
400m Run
50ft weighted walking lunge 50/30

Complete each staion under 5:30

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9 weightlifting Week 1 of 6. This cycle will be both lifts every week with higher volume, lighter weights and a lot of complexes.

This should feel like practice. Nobody should be intimidated by the weight. We want a ton of technically sound reps.

Snatch Complex

Every 2:00 x 5 sets

1 Snatch Pull
2 Hang Snatches
1 Full Snatch

60–65%

That is 15 actual snatches plus pulls.

Focus: Stay over the bar, finish the legs, and move under aggressively. The hang work gives athletes repeated opportunities to feel the correct finish without having to solve the first pull every rep.

Snatch

4 x 3 @ 65–70%

Reset between reps if needed.

Focus: Make all three reps look alike. This is not touch-and-go conditioning. Set the feet, brace, and execute each rep.

Clean & Jerk Complex

Every 2:30 x 5 sets

1 Clean Pull
2 Hang Cleans
1 Jerk

60–65%

Focus: Keep the bar close, finish before turning over, and get the elbows through quickly. On the jerk, athletes should settle before dipping rather than rushing because they are tired from the cleans.

Clean & Jerk

4 x 2 @ 65–70%

Reset between reps.

Focus: Two complete quality lifts. Stand the clean, breathe, then jerk.

Strength — Back Squat

5 x 6 @ 67–70%

Rest 2:30–3:00.

Focus: Basic leg strength and work capacity. Full depth, strong brace, and stand every rep aggressively. The last set should be tiring but not ugly.

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