Saturday

Crossfit RXD – NC X

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Warm-up

Workout

9/4/2021



STRENGTH

EVERY 1:30 FOR 7 SETS*

1 Snatch Grip Deadlift

+

1 Below the Knee Hang Power Snatch

+

2 Above the Knee Hang Power Snatch

*Build to a Moderate-Heavy weight.

(Score is Weight)

WORKOUT

EVERY 3:00 x 6 SETS

100m Run

Hang Power Snatch*

12 Toes to Bar

-No Additional Rest b/t SetsSET 1 & 2: 10 Reps @ (95/65)|(65/45)

SET 3 & 4: 8 Reps @ (115/75)|(75/55)

SET 5 & 6: 6 Reps @ (135/95)|(95/65)

(Score is Each Set for Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (50/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

6 Hang Power Snatches (115/75)|(75/55)

10 Toes to Bar

*P1 will go out on a 200m Run. P2 will AMRAP the

movements until P1 is back and then switch. Athletes

will pick up where their partners left off.

(Score is Rounds + Reps)

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

Metcon


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