hcf

CrossFit Main strengthE3 min x 15 (5 sets) 0: 5x bench press @50-55%5x each side DB bent over row (10 total)3: 5x Bench @ 55-60%5x each side BOR6: 5x Bench @ 60-65%5x each side BOR9: 5x Bench @ 65-70%5x each side BOR12: 5x Bench @ 70-75%5x each side BOR15: 5+ reps Bench @ 80-85%5x BOR […]

CrossFit Main AMRAP 30 min: Teams of 2max distance row*E3 min, including at 0, perform X lateral burpees over rower*try to maintain +3-5 sec/500m, 2k pace. Lvl6: 10Lvl5: 9Lvl4: 8Lvl3: 7Lvl2: 6Lvl1: 5

CrossFit Main strengthE2:30MOM x 12:30 minBack Squatdirectly into: 3-5 TALL box jumps 0: 3x back squat @40%5x Tall box jump2:30 3x BS @ 50%5x BJ5: 3x BS @ 60%5x BJ7:30: 3x BS @ 70%5x BJ10: 3x BS @ 80%5x BJ12:30: AMRAP reps BS @ 90%

CrossFit Main AMRAP 30 min: *E5 min, including 0, run X meters5 pullups10 pushups15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possibleLvl5: *same as level 6, minus vest, kip pull ups if neededLvl4: 300m (sub 9 min mile) banded pull ups how you tested in, toe

CrossFit Main 2 person teams: AMRAP 18 min:Partners alternate each movement and rotate through for 18 min;10 toes-bar10 alt. arm DB snatch (5 each arm) *heavy if possible10 box jump overs Ex:Round 1: P1 does 10 ttb, P2 does 10 DB sn, P1 does 10 BJORound 2: P2 does 10 ttb, P1 does 10 DB

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main Teams of 2:AMRAP 20 min; one partner works at a time, but may switch out at anytime50 alt. arm DB snatch (partition as needed)1000m bike (partition as needed, 100m/200m/etc.) Lvl6/5: 50/35# Lvl4/3: 35/20 Lvl2/1: 20/12

CrossFit Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over row3: 5x PP @ 45%5x each side DB bent over row6: 5x PP @ 55%5x each side DB bent over row9: 5x PP @ 65%5x each side DB bent over

CrossFit Main Pacing drill; 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each