Friday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Throughs
10 Alt. Groiners
20 Jumping Jacks
2 ROUNDS
10 Bootstrappers
10 Behind the Neck Snatch Grip Shoulder Presses
20 Single Unders
2 ROUNDS
10 Snatch Deadlifts
10 Hang Muscle Snatches
20 Double Unders
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55)
50 Double Unders
7 Push Press
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
1 + Power Clean + 1 Push Press + 1 Jerk
-Rest as Needed b/t Sets-
(Score is Weight)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
