Saturday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
1 Mile Run
15 Power Cleans (225/155)
30 Bar Muscle-Ups
15 Power Cleans (225/155)
1 Mile Run
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
200m Wall Ball (or Backpack) Run
20 Wall Ball or DB Thrusters
20 Plank Wall Ball Rolls (hand to hand)
20 Burpees
*Review the double under today with a quick warm-up following the general warm-up.
30 Singles
20 Fast Singles
20 High Jumps
10 Single Tap Penguin Hops
10 Double Tap Penguin Hops
:20 Double Unders or Double Under Attempts
Partner Workout
Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND…
30 Double Unders
10 Deadlifts (155/105)|(135/95)
5 Hang Power Cleans
P2 — PERFORM…
Double KB Front Rack Hold (Athlete Choice)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 30 MINUTES
MIN 1-10 – 3 Def sHSPU
MIN 11-20 – 1 Rope Climb + 3 MU
MIN 21-30 – 10 TTB + 10 Push-ups
(No Measure)
