Thursday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

:30 Active Bar Hang

8 Kip Swings

8 Slow Tuck-Ups

8 Barbell Deadlifts

8 Barbell High Pull

8 Barbell Hang Muscle Clean

Skill

Metcon (No Measure)

3 SETS

3 Hang Power Cleans*

Then immediately Into…

5 Strict Hanging Knee Raise

+

5 Kipping Knees to Chest

+

5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

(No Measure)

Workout

Metcon (Time)

FOR TIME

30 Toes to Bar

7 Hang Power Cleans (205/145)|(145/105)

10 Deadlifts

20 Toes to Bar

7 Hang Power Cleans

15 Deadlifts

10 Toes to Bar

7 Hang Power Cleans

20 Deadlifts

(Score is Time)

KB BB: (90/65)|(65/47.5)

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3010 E La Palma Ave, Anaheim, CA 92806