Saturday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Alt. DB Snatch (50/35)
5 Single DB OH Lunge (L)
5 Single DB OH Lunge (R)
10′ HS Walk*
*Each 5′ interval is 1 rep
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES*
400m Run
10 Inchworms w/ Push-Up
10 Alt. V-Ups
10 Up-Downs
10 Scap Pull-Ups
Easy, For Quality Pace!
Workout
Metcon (Time)
FOR TIME*
10 Jerks (155/105)|(115/75)
30 Burpees
20 Jerks
40 Toes to Bar
30 Jerks
50 Up-Down Over Bar
*Option for Push or Split Jerk.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
20 Jerks (155/105)|(115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar
*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.
(Score is Time)
C. STRENGTH / GYMNASTICS
Back Squat (8-6-4-2-4-6-8)
8-6-4-2-4-6-8*
Back Squat
*Wave loading. Second half of the wave should be heavier than the first. Set of 2 should be the heaviest of all the sets.
(Score is Weight)
