Friday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
5 Up Downs*
20 High Jump Single Unders
10 Good Mornings
10 Clean Deadlifts
*At the halfway mark (3:30) switch the Up Downs to Burpees.
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Paused Above the Knee Hang Power Clean*
+
2 Hang Power Clean
*Pause for :02 Above the Knee
About 6 sets, 4th or 5th set should be about workout weight
(Score is Weight)
Workout
SHAKE AND BAKE (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
3 Hang Power Clean (Athlete Choice)*
9 Burpee Over Bar
27 Double Unders
*Weight should be Heavy.
(Score is Rounds + Reps)
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