Thursday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (8 MIN CAP)

12 Scap Push-ups

10 Step-Ups – Box Jumps – Box Jump Overs*

5/5 Plate Around the World

20 Shoulder Taps

2 Wall Walks or :30 Plate OH Hold

*R1 – Step-Ups, R2 – Box Jumps, R3 – Box Jump Overs*

Strength

Shoulder Press (12-12-10*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Week 3 of 7

Workout

Metcon (Time)

FOR TIME

15 Hand Release Push-Ups

50 Box Jump Overs (20)

15 Hand Release Push-Ups

50 Push Press (95/65)|(65/45)

15 Hand Release Push-Ups

RX+ Handstand pushups (head and hands must be level for rx, not abmat)

115/75

24/20″box

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lat Smash (R)

2:00 Lat Smash (L)

2:00 Barbell Tricep Smash

(No Measure)


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