03/01/23

3/1

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

A. In a 16 min Window:
Five Sets of:
Split Jerk x 1 @ 75%
*hold bottom of dip for 2 sec
[this includes warm up time]

B. For Time:
50/40 Cal Bike
or
65/55 Cal Row
40 Push-Ups
30 Pull-Ups

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 9 min Window:
Bench Press x 5
@32X1
*build as comfortable

B. "Tag"
In a 25 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 Wall Balls
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run