Wednesday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
5 SETS FOR QUALITY
30/25 Cal Bike
15 Up-Down*
:30 HS Hold on Wall
*Goal is smooth and unbroken, no pause on feet and no pause in plank.
-:30 Walking Rest b/t Sets-
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Row*
*Increase pace every :30
Into…
AMRAP x 6 MINUTES
10 Alt Groiners
10 Alt Lunges w/ Torso Twist
10 Tempo Air Squats (3221)
10 Empty Barbell Kang Squats
Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat
(Score is Weight)
Workout
Metcon (Distance)
ON A 12:00 RUNNING CLOCK…
1000/800m Row
60 Sit-Ups
30 Back Squats (185/135)|(135/95)
Max Meter Row In Time Remaining…
(Score is Meters)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Week 1 of Simple Oly Cycle — focus on speed and mechanics followed by overloaded pulling
Clean and Jerk (5×7)
5×7
Clean & Jerk @ 50% 1RM
(Score is Weight)
Clean and Jerk (5×5)
5×5
Clean & Jerk @ 60% 1RM
(Score is Weight)
Clean and Jerk (5×3)
5×3
Clean & Jerk @70% 1RM
(Score is Weight)
Clean Pull (5×5)
5×5
Clean Pull @ 100% 1RM Clean
(Score is Weight)
