Conditioning
“Stop & Shop”
3 RFT:
200 meter farmer’s carry (50/35#s)
1500/1350 meter bike erg
100 double unders
50 sit ups
Time Cap: 35:00
Wednesday - Hyrox 👾
Interval Scheme: 1:00 work // :20 rest x 30 rounds (3 complete circuits)
Zone 1
5 dual DB thrusters (50/35#)
Rest :05, repeat
Zone 2
Run at RPE 9+
Zone 3
Kettlebell mixed rack carry (44/26#)
Switch every 50 ft
Zone 4
AMRAP speed skaters
Zone 5
Ski erg at RPE 9+
Zone 6
Max meter backward sled drag
Zone 7
AMRAP dual DB reverse lunge (40/25#)
Zone 8
Side plank hip taps
Switch every 10 reps
Zone 9
10 ring rows
Rest :05, repeat
Zone 10
AMRAP crossbody climbers
Wednesday - CrossFit 🤧
Strength
3 Sets:
2 deadlifts at 85-95%
Build. Rest 2:00.
Conditioning
“Achoo!”
On the minute x 10:
3 power cleans
3 front squats
3 push jerks
Max burpees over the bar in remaining time
RX: 135/95#
Accessory
3 Supersets:
10/10 staggered stance DB deadlift
10/10 DB Bulgarian split squat
Rest 1:30.