Monday
Crossfit RXD – NC COMP
A. CONDITIONING
5k Run (Time)
Max Effort 5k Run
FOR TIME
5k Run
(Score is Time)
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
12 Burpees then Max TTB
(Score is Total Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 — :50 Row (increasing pace each interval)
MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)
Immediately Into…
1:00 of Wrist Stretching / Forearm Opening
Strength
Front Squat (5×3)
5×3
Tempo Front Squat (3111)
*Use the same weight across to match the tempo exactly.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS
1:00 – Max DB Front Squat (50/35)|(35/20)
1:00 – Max DB Devil’s Press
1:00 – Max Cal Row
-Rest 1:00 b/t Sets-
(Score is Reps)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1×2)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Squat Clean & Jerk
(Score is Load)
Split Jerk (5×3)
5×3
Split Jerk
*Take from rack. Use the same moderate or moderate-heavy load the entire time. Foucs on speed and perfect mechanics.
(Score is Load)
