23
Sep
Monday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (Time)
EVERY 1:30 FOR 10 SETS
Run 200
-Rest as Needed-
Score is slowest time.
Metcon (Time)
EVERY 1:30 FOR 10 SETS
Row 200m
Score is slowest time.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
General Warm-up (7 min cap)
3-4 SETS
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops
Strength
Deadlift (3-3-3-3-3)
Deadlift*
*Build to 3RM Deadlift.
Workout
Metcon (Time)
FOR TIME
200m Run
Into…
3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders
into…
200m Run
-10:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Clean and Jerk (2-2-2-2-2-2-2)
E2MOM x 14 MINUTES
Build to Heavy 1-1 Power Clean & Jerk*
*Start moderate-heavy and build. Take a quick rest b/t lifts but hit both in close succession.
