05/17/23

5/17

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an emtpy BB...
Snatch Grip DL x 3
Power Snatch x 3
Squat Snatch x 3
Low Hang Snatch x 3
Hang Snatch x 3

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Snatch DL to mid-thigh
+
Hang Snatch from Below Knee
+
Snatch

B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Burpees over Bar
(can be lateral burpees)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round