Wednesday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Dedicated Shoulder Work Prior to Snatch Complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike/Run/Row @ Moderate Pace
Into…
1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Throughs or 8/8 DB Strict Press
8 PVC Back Squat or 8 Air Squats
Into…
1 ROUND
6 Burpees
6 PVC Lunge Pass Throughs or 6 Alt. Samson Stretches
6 PVC Overhead Squats or 6 Barbell OH Squat
6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press
Following the warm-up, take athletes through the Burgener warm-up with a PVC Pipe found in the teaching section
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Then…
NOT FOR TIME
15 Reps of FS Weight @ 2222 (Take from rack)
(Score is Weight)
