Wednesday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
1 ROUND
10 Wall Ball or Single DB Front Squat
10 Empty BB or DB Sumo DL
10 Empty Barbell or DB Strict Press
1 ROUND
8 Wall Ball or Single DB Thrusters
8 High Pulls or DB Upright Rows
8 Box Jump w/ Step-down or Up-Downs
8 Tempo Push Press (21X1)
1 ROUND
6 Wall Balls or DB Thrusters
6 Sumo Deadlift High Pull
6 Fast Box Jumps or Burpees
6 Push Press
Strength
Metcon (No Measure)
2-3 SETS
6/6 DB Goblet Step-up (45/30)|(20/15)
10/10 SA DB Bent Over Row
-Rest 1:00 b/t Sets-
(No Measure)
*Perform Strength After the Workout!
Strength – HOME
Metcon (No Measure)
2-3 SETS
6/6 DB Goblet Forward Lunges
10/10 SA DB Bent Over Row
-Rest 1:00 b/t Sets-
(No Measure)
*Perform Strength After the Workout!
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
***One unbroken set only per minute****
i.e that means if you do 12 UB wallballs at the top of the minute, you rest the remainder of the minute. Do not pick up the barbell or wallball after doing one set.
Workout – HOME
Metcon (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – DB Thrusters
1:00 – DB Sumo Deadlift High Pull
1:00 – Up-Downs
1:00 – DB Push Press
1:00 – Double Unders
-1:00 Rest b/t Rounds-
(Score is Total Reps)
