02/20/18

Crossfit RXD – Strength & Conditioning

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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