02/20/18
Crossfit RXD – Strength & Conditioning
Metcon
Squat Clean (3, 3, 3, 3, 3)
*Cleans should be done touch n’ go for intermediate-advanced otherwise drop everytime
**Build throughout each set. Score is heaviest triple
Metcon
Metcon (No Measure)
EMOM 10 Minutes:
Odd: 5 Front Squats + 5 Burpee over barbell
Even: 5 Shoulder to Overhead + 20 DU’s
*155/105
Supplemental
Bergeron Open Test (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups
