Tuesday

Announcements

Social Night at Brewery X
Join your fellow RXD athletes for a get together at Brewery X on Friday, July 30th, starting at 7pm. Hope to see you there!

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

5 Push Up to Pike

10 Bent Over IYT*

10 Alt. V-Ups

*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms out to the sides to create the Letter “T” shape.

Strength

Shoulder Press (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Push Press (115/75)|(75/55)

20 Sit-Ups

400m Run

(Score is Time)

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

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