Tuesday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (Weight)
5 SETS
2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans
-Rest as Needed b/t Sets-
*Start moderate-heavy and build to heavy set of the complex
(Score is Load)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Bootstrappers
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 ROUNDS (With PVC/ Band/ Plate)
10 PVC or Band Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
100′ HS Walk*
*5′ increments, Open standards apply.
(Score is Time)
Metcon (No Measure)
2. TABATA
:20 on / :10 off for 8 sets
L-Sit
(No Measure)
3. FOR RECOVERY
15:00 Stretch & Mobilize as Needed
(No Measure)
