Wednesday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP…PR your mile!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
NCFIT Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
**Rest at Least 5:00 before the Bodyweight AMRAP
NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 5 MINUTES
Snatch (155/105)
-Rest 2:00-
AMRAP x 4 MINUTES
Snatch (185/135)
-Rest 2:00-
AMRAP x 3 MINUTES
Snatch (205/145)
