Tuesday
HV Tribe CrossFit – CrossFit
Metcon (Calories)
3-5 Heavy Power Snatches (80% effort+)
Immediately into;
2min. Assault Bike For Max Cals
Rest 2min. Repeat For 4 Total Sets
This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort.
1.) Focus on good quality reps for the lifts.
2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later.
3.) Score is your total calories.
4.) The weight you lift is individualized, so challenge yourself and try for touch and go reps. That’s why it’s 3-5 reps. To see how long you can hang on for.
Metcon (Time)
10 Rounds for time
3 Hang Power Cleans 115/75
7 Push-Ups
15 Double Unders
RX+ is 135/95
