Monday
Crossfit RXD – NC COMP
A. CONDITIONING
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Jumping Jacks
10 Scap Pull-Ups
5/5 Moose Antlers
5 Jump Squats
5 BB Front Squat (21X1)
Strength
Thruster (Build to a Heavy 3-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar must move continuously for all 3 reps
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
C. STRENGTH / GYMNASTICS
Back Squat (1×3, 1×3, 1×3+)
BACK SQUAT
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)
Shoulder Press (1×3, 1×3, 1×3+)
STRICT PRESS
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)
