Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (Time)
50-40-30-20-10*
Unbroken Double Unders**
*After each full and unbroken set, run 200m.
**Each set must be completed unbroken. If you trip up, start at the beginning of that set.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 OH Press
5 Lunge + Lunge + Jumping Air Squat
Following the warm-up, go into your teaching of the Clean and Jerk!
Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Find 3RM Clean and Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-18-15*
Cal Bike
Hang Power Cleans (155/105)|(115/75)
*Cal Option = 18-15-12
-Hard Cap 12:00-
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE*
1 Deadlift (185/135)
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead
*Complete the EMOM until failure. Do not complete more than 15 rounds.
(Score is Rounds Completed)
