Tuesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

No Additional Conditioning. Focus on prepping for Cali Bear!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

*Have barbells ready beforehand*

AMRAP x 4 MINUTES

10 Groiner + Twist

8 Cossack Squats

6 Burpee Broad Jump

Into…

3 SETS

5 Deadlifts

10 Elbow Punches

5 Front Squat

5 Strict Press

-Rest :20 b/t Sets-

Following the Warm-Up, go into your teaching of the Power Clean and Jerk.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex

1 Clean Deadlift

+

1 Power Clean & Jerk*

*Build past workout weight. Reset position after Clean DL, does not need to be connected

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1. E2MOM x 20 MINUTES

1 Squat Snatch + 1 Overhead Squat*

*Use same weight for all sets and the same weight from last week’s heavy single Power Snatch

(Score is Weight)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Mobility or Meditation – Athlete Choice for Self-Care

(No Measure)

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