Wednesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

12 Box Jump Over (24/20)

12 C2B Pull-Ups

12 HSPU

12 Deadlifts (275/195)

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

Max Distance Row/Run/Bike/Ski

Into..

1 ROUND

20 Glute Bridges

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold or :20 DB OH Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

(Score is Time)

Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

Push Jerks (155/105)

-Rest 3:00-

AMRAP x 3 MINUTES

Push Jerks (175/125)

-Rest 3:00-

AMRAP x 3 MINUTES

Push Jerks (195/140)

-Rest 3:00

AMRAP x 3 MINUTES

Push Jerks (215/155)

(Score is Rounds + Reps)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806