Tuesday

29
Jul

Tuesday

CrossFit Huachuca – NC COMPETE

A. CONDITIONING

Metcon (10 Rounds for time)

10 SETS @ 100% Effort

200m Run

-Rest 2:00 b/t Sets-

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike

:30 Sprint

-THEN-

AMRAP X 9 MINUTES

7/7 DB Single Arm Bent Over Row

25’ Bear Crawl

25’ Reverse Bear Crawl

7/7 DB Single Arm Thruster

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal Bike

15 Hand Release Push-up

2 Rope Climb

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS FOR LOAD*

1 Snatch DL

+

2 Hang Power Snatch

+

3 Below Knee Hang Power Snatch

*Barbell should not go to ground at any point during the Set. Start moderate and build to heavy.