Saturday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Metcon (Time)

FOR TIME

20-16-10

Power Snatch (115/75)|(95/65)

Back Rack Forward Lunge

-Rest 3:00-

16-12-8

Power Snatch (135/95)|(115/75)

Back Rack Forward Lunge

-Rest 3:00

8-6-4

Power Snatch (155/105)|(135/95)

Back Rack Forward Lunge

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Get into teams of 3!

3 ROUNDS…

P1: Row 200m

P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups

P3: Plank Hold

Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.

Partner Workout

Metcon (Time)

IN TEAMS OF 3…

FOR TIME

10k Row*

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for time)

3 SETS

20 HSPU*

20 Toes to Bar

20 Box Over Jumps (24/20)

-Rest 2:00 b/t Sets-

*Use the Open standard for width of taped box on floor…36″ wide and 24″ deep.