Saturday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

22 Wall Balls (20/14)

12 Toes to Bar

9 Burpees to Target

(Score is Rounds + Reps)

KG WB: (9/7)
Goal: Unbroken for as long as possible then managing the grip / TTB fatigue when you no longer can do 12 UB TTB. Fittest will look at this workout where you need to push hard for full 20 mins without fully reaching their redline…how hard can you go without going overboard. If you aren’t proficient with WB or TTB, this workout will be about managing the movements smartly to avoid early fall off.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Group Run

Immediately into…

3 SETS (w/ Empty Barbell)

5 Slow Good Mornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

5 Power Clean (115/75)|(75/55)

10 Hang Power Clean

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

400m Run

20 Power Clean (115/75)|(75/55)

30 Hang Power Clean

*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed

(Score is Time)

KG BB: (50/35)|(35/25)

C. STRENGTH / GYMNASTICS

ON A 10:00 RUNNING CLOCK… Build to a Heavy 1-Rep Power Clean (Heavy 1-Rep )

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

(Score is Weight)

Goal: After 10 mins of rest after your NCMETCON effort build to your heaviest single Power Clean for the day. This is meant to be a lift performed after fatigue. Start with an empty bar and build quickly to your heavy single. No more than 7 touches on the bar once the clock starts…including all warm-up sets.

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