Tuesday

Announcements

Thanksgiving Holiday Schedule Change:
Thursday: 9 & 10:30am
Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm

Crossfit RXD – NC X

View Public Whiteboard

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.


Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806