Friday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
No Additional Conditioning. Focus on prepping for Isabel!
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike/Row Increasing pace every :30
Into …
3 ROUNDS
10 PVC Pass Thru + Toe Touch*
10 Bootstrappers
10/10 Moose Antlers
*PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe
Strength
Power Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Power Snatch
*Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG.
(Score is Weight)
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Finisher
Metcon (No Measure)
FOR QUALITY
4:00 Max Hollow Hold*
*Every time you rest, complete 10 Alt. Single Leg V-Ups
(No Measure)
C. STRENGTH / GYMNASTICS
Deadlift (5-5-3-3-1-1-1)
5-5-3-3-1-1-1
Deadlift*
*Start Moderate and Build to Very Heavy. After each set, complete 25′ Handstand Walk.
(Score is Weight)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
