hcf

A. Aerobic Intervals (23 minutes)E3min x 6 sets (18 minutes)20/15 Calorie Bike (goal ~1:15 on bike)50 Double Unders (goal ~1 minute)Directly into:5 minute bike cool down (~15 rpms slower than 5 minute bike pace) (beginning after end of last 3 minute interval) B. 3 RFQ (10-12 minutes) (murph movements w/o the intensity) (cut to two […]

A. Front Squat + Box Jumps. E2:30 x 10 sets (25 minutes)(1) 5 FS @ 30% + 5 Jump Tall Box Jumps(2) 5 FS @ 40% + 5 JTBJ(3) 5 FS @ 50% + 5 JTBJ(4) 4 FS @ 60% + 5 JTBJ(5) 4 FS @ 70% + 5 JTBJ(6) 3 FS @ 75% +

AMRAP 30800m Run (Together)40 Dbl. KB Cleans (53/35) (44/26) (35/18) (26/18) (Shared)20 Burpee Box Get Overs (48″/40″) (Scale to shorter box as needed) (Shared)

A. E2:30 x 9 sets: 1+2 (Power Clean + Power Jerk) (22:30)(1) 1+2 @ 35%(2) 1+2 @ 45%(3) 1+2 @ 55%(4) 1+2 @ 65%(5) 1+2 @ 75%(6) 1+2 @ 75-80%(7) 1+2 @ 75-80%(8) 1+2 @ 75-80%(9) 1+2 @ 75-80% B. Tempo Dbl. KB Strict Press (Trad’l KB Front Rack!!) (9 minutes)E90 seconds x 6 sets5

AMRAP 1414 Row Cals14 Burpees Over Rower14 TTB 6/5: 14/14/144/3: 12/12/122/1: 10/10/10

CrossFit Open 25.3 – TBA

Part A:E3MOM for 5 sets (15 min total)5 OHS @ 40%5 OHS @ 50%5 OHS @ 60%3 OHS @ 70%AMRAP @ 75-80%each set superset with 100m active recovery run (or 8/6 echo bike cals if weather does not cooperate) Part B:EMOMx12 (3 sets)Minute 1 – :30 wall sitMinute 2 – :30 banded good mornings (thicker

Teams of 2 — share work anyhow, 6 rounds for time: 2500/1750m echo bike30 kb goblet lunges (50/35)30 knees to elbows Lvl 5/6: as writtenLvl 4/3: knees to armpits, 35/26Lvl 2/1: hanging knee raises, 26/18

Part A: muscle up skill workPart B: Power Amanda (goal 12min or less)For time: 9-7-5 muscle ups and power snatches (135/95) Lvl 6: as writtenLvl 5: 5-3-1 muscle ups, 125/85Lvl 4: banded BMUs, 115/75Lvl 3: jumping BMUs, 95/65Lvl 2: chest to bar pullups, 75/55Lvl 1: chin over bar, 45/35

15min AMRAP2 medball squat cleans + 2 medball-facing burpeesadd 2 reps each round Lvl 6/5: 30#/20#Lvl 4/3: 20#/14#Lvl 2/1: 14#/10# Core / Accessory:1 min dead hang hold immediately followed by max time body weight barbell hold(allow ~5min to warmup to working weight – goal would be bodyweight or AHAP)