Wednesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

40/32 Cal Row

15 DB Burpees (50/35)

15 Toe 2 Bar

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)
Goal: Longer, simulated “Open-Style” workout. This is a grind. Work on your pacing on the row (sub-max but rowing at a quick pace) and manage your grip fatigue by breaking up the sets of 15 early in the workout. What’s your sustainable rep breakdown? Getting close to the end of the workout, try to make it back to the row or while in the row…sprint.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

2 ROUNDS

10 Glute Bridges

10 PVC Pass Thrus

10 OHS

Into…

3 ROUNDS (With an Empty Barbell)

5 Broad Jumps

5 Snatch Grip DL

5 Snatch Grip Strict Press (Behind the Neck)

5 Good Mornings

Workout

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Barbell Rollouts

30 Russian Twists

-Rest as needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.

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