Tuesday
Announcements
Thanksgiving Holiday Schedule Change:
Thursday: 9 & 10:30am
Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
1 ROUND*
:30 Single Unders
:30 Alt. DB Deadlifts
:30 Fast Wrist Single Unders
:30 Alt. DB Hang High Pull
:30 Penguin Taps
:15/:15 Single DB Push Press
:30 Single Single Double Under or Double Unders
:30 Alt. DB Hang Snatch
*No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving.
Strength
Deadlift (4×5)
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
12 DB Hang Snatch 6/arm (50/35)|(35/20)
24 Double Unders
-Rest 1:00 b/t Sets-
AMRAP x 7 MINUTES
8 Deadlifts
12 DB Hang Snatch 6/arm
24 Double Unders
(Score is Rounds + Reps)
*DB Snatches do not need to be alternating. Complete 6 on each arm.
