All posts by CrossFit Hierarchy

April 12

Conditioning:
FT: and Reps:
400m run
Max unbroken pull-ups
400m run
Max unbroken HSPU
400m run
Max unbroken T2B
400m run
Max unbroken pushups
400m run
Max unbroken hollow rocks

Accessory:
KB bent over rows: 10-10-10-10

April 10

Strength:
Snatch: 15mins to build to 1RM power or squat

6min EMOTM:
Snatch 1 rep @80-85% of 1RM

Conditioning:
8min AMRAP:
5 power snatches (135/95#)
10 Burpee over the bar

April 4

Gymnastics:
Weighted Strict Chin-ups: 3-3-3-3-3-3-3
Hollow Rocks: 10-10-10-10-10-10-10
*preform after each set of chin-ups

Conditioning:
6min AMRAP:
12 KBS russian (32/24kg)
8 Burpees

2mins Rest

4RFT:
10 KBS russian (32/24kg)
10 Burpees

April 1

Strength:
Snatch Complex: 15mins to build to 1 power snatch + 1 squat snatch (can drop after power)

Conditioning:
20min AMRAP:
10 Power snatches (115/85#)
10 OHS
15 C2B
1:1 Work Rest