Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
E2MOM x 10 MINUTES
28/24 Cal Row
-Rest 5:00-
E2MOM x 18 MINUTES
12 Pull-Ups + 15/12 Cal Bike
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Team Run (find a buddy and stick with the entire time!)
Into…
AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges
Strength
Push Jerk (Heavy 5-Rep)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk
*Complete a 200m Run after each full set.
(Score is Time)
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (5×3)
5×3
Pausing Snatch DL*
*Use the same moderate load for each set. Pause in 3 places – below knee, above knee, and tall/pockets position.
Heaving Snatch Balance (20 Reps)
20 REPS
Heaving Snatch Balance**
**Take from rack. Drive fast to full squat. NO Pause in Deep Power Position this week. Use any load for any number of reps that you would like that gives the desired result…speed and accuracy. Perfect & fast mechanics and use this as a speed drill.
High-Hang Snatch (10-10-10)
10-10-10***
Tall Hang Squat Snatch
***Light weight only but can start light and build with small jumps. Should be light enough where grip is not a factor. Perfect & fast mechanics. Pause :01 in the hole for each successful rep.
(Score is Weight)
