Wednesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

100m Sprint

-Rest 5:00-

E2MOM x 10 MINUTES

400m Run

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

5 Inch Worms (No Push-Up)

Into…

AMRAP x 3 MINUTES

10 Empty Barbell Strict Press (2121)

10 Scap Pull-Ups

8 Tight Kip Swings

Into…

AMRAP x 3 MINUTES

10 Strict Press (1111)

5 Kipping Swings

5 Strict Pull-Ups

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups

*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

10 Push Press (135/95)|(95/65)

10 Chest to Bar Pull-Ups

*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Deadlift (3-3-3-3-3)

3-3-3-3-3

TNG Deadlift

(Score is Load)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

21-18-15-12-9

Deadlift (275/185)

Calorie Bike

(Score is Rounds + Reps)

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