Conditioning
On the minute x 20:
Minute 1: 12 total alt hang DB snatch
Minute 2: 12 single DB box step overs (hold DB however you prefer)
RX: 50/35#
Core!
Coach’s choice
Wednesday - Hyrox 🌸
Rep/Interval Scheme: 6:00 work // 1:00 rest x 4 Rounds
Zone 1
Max reps dual dumbbell push press
Every time you rest, complete 100 meter ski erg
Zone 2
Max reps wall balls
Every time you rest, complete 6 burpee broad jumps
Zone 3
Max meter sled push
Every time you rest, complete 16 (total) bodyweight lunges
Zone 4
Max reps dual kettlebell bent over row
Every time you rest, complete 10 jump squats
Wednesday - CrossFit 🍋
Strength
5 Sets:
2 deadlifts at 75-85%
Build. Rest 1-2:00 between sets.
Conditioning
“Tiger Blood”
3RFT:
10 clean and jerks (135/95#)
400 meter run OR 800 meter bike erg
Time Cap: 15:00