Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

NOT FOR TIME*

25 Push Jerks (115/75)

-Rest as Needed-

20 Push Jerks (135/95)

-Rest as Needed-

15 Push Jerks (155/105)

-Rest as Needed-

10 Push Jerk (185/135)

*All reps must be performed unbroken. Bar CAN NOT stop on the shoulders. Bar CAN rest at lockout overhead.

(Score is Time)
GOAL: Good ol’ barbell cycling…with a twist. All reps today must be performed unbroken. Rest as needed b/t sets but the workout will reward those faster back to the bar…or will it? What if you can’t complete the set unbroken? There is A LOT of strategy to this workout. The only set that doesn’t have strategy is the first one haha…just don’t drop the bar. You might need to reduce the loading in the 3rd or 4th set if you can not reasonably perform those numbers when fresh…be smart.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

30 Crossbody Mountain Climbers

5 Lunge-Lunge-Squats

6 Alt. Groiners w/ Thoracic Rotation

7 Burpees

Into…

1 ROUND FOR QUALITY

10 Barbell Back Squats

6 Barbell Front Squats

6 Barbell Strict Press

6 Barbell Thrusters

Strength

Back Squat (5×3)

Tempo Back Squat

5×3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Thrusters (75/55)|(65/45)

5 Ring Muscle-Ups

(Score is Time)

KG BB: (35/25)|(30/20)

RMU OPTION 1: Jumping Ring Muscle Ups

RMU OPTION 2: Burpee Pull-Ups

C. STRENGTH / GYMNASTICS

Front Squat (5-5-5)

Set 1 @ 65%

Set 2 @ 75%

Set 3 @ 85%

(Score is Weight)

GOAL: Week 2 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion. You get an additional hit on the Back Squat in GPP today…if you’re feeling good, go for it at Mod-Heavy. If you need a little break, keep it Moderate or Light and focus on perfect mechanics and full ROM.

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