Wednesday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Warm-up (No Measure)

1. FOR QUALITY

5:00 EZ Bike

2. FOR QUALITY

10:00 Stretch & Mobilize as Needed for the Heavy Front Squats

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PART 1

3 minutes Bike or Row…

Min 1: Easy

Min 2: Moderate

Min 3: Hard

PART 2

AMRAP x 5 MINUTES

10 Tempo Air Squat (31X1)

8 Up Downs

6 Push Up to Down Dog

4 Broad Jumps

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

C. STRENGTH / GYMNASTICS

Deadlift (3×5)

3×5

Clean DL*

*Pause :01 Below Knee then Continue Pull to Waist

Clean Pull (3×5)

3×5

Clean Pull

Hang Clean (3×3)

3×3

Hang Squat Clean

For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.