Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
E2MOM x 10 MINUTES
22/20 Cal Bike
-Rest 5:00-
E2MOM x 18 MINUTES
12 Burpees + 15/12 Cal Bike
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5×5)
5×5
Heaving Snatch Balance
*Take from rack. Drive fast to power position. :01 Pause in Deep Power Position followed by controlled descent in squat. Use the same light load the entire time. Perfect mechanics and use this as a warm-up to your heavy lifting.
(Score is Weight)
Snatch (2-2-2-2-2)
2-2-2-2-2
Snatch*
*Power or Full. Build to heaviest set of 2 in 5 sets.
(Score is Weight)
