Wednesday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Metcon (5 Rounds for time)

1. 5 SETS

400m Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP*

3-4 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

(Score is Load)

Workout

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

1. ON A 10:00 RUNNING CLOCK…

Practice Hand Walking Skill*

*Approach in 25′ increments with CF Open standards.

(No Measure)

2. ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…5:00 lower-body and 5:00 upper-body.

(No Measure)