Tuesday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Metcon (Distance)

3 SETS

10:00 Run, Bike or Row

-Rest 3:00 Rest b/t Sets-

(Score is Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-Ups

5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

Strength

Metcon (Weight)

5 x 3

Weighted Strict Pull-up

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 ROUNDS

2/2 DB Turkish Get-Up

15 Slow Ring Rows

10 Slow DB Upright Rows

(Score is Load)

Metcon (Weight)

E2MOM x 14 MINUTES

1 Push Jerk + 2 Split Jerk

(Score is Load)

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1-5 – 10 Strict HSPU

MIN 6-10 – 5 Burpee MU

MIN 11-15 – 7 C2B + 7 TTB

(No Measure)