Friday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike (EZ Pace)

6 Lunge + Lunge + Kang Squat

10 Up-Downs

Into…

1 ROUND

:45 Bike (Mod)

12 Air Squats

6 Burpees (EZ Pace)

Into…

1 ROUND

:30 Bike (Mod-Hard)

10 Barbell Back Squats

6 Burpees (Fast)

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)
*Back Squat

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

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

Week 6 of 9

(Score is Weight)

For today’s 20:00 squat session, athletes should complete the 1×3 Wendler program for their “Heavy 3-Rep” with the increased loading on top of the 90% training max.

Following the squat session, complete the (2) AMRAPs.

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

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