Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run

MIN 2 – 7 Squat Jumps + Max Good Morning

MIN 3 – 8 Barbell Muscle Clean + Max Groiners

Strength

Metcon (Weight)

6 SETS

1 High Hang Power Clean

+

1 Above the Knee Hang Power Cleans

+

1 Below the Knee Hang Power Clean

-Rest as Needed b/t Sets-

*Build to a Moderate-Heavy Set of the Complex.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

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

400m Run

15 Hang Power Clean (135/95)|(95/65)

200m Run

10 Hang Power Clean (155/105)|(115/75)

(Score is Time)

KG BB1: (50/35)|(35/25)

KG BB2: (60/42.5)|(42.5/30)

KG BB3:(70/55)|(50/35)


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