Tuesday
Crossfit RXD – NC COMP
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)
