Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 KB Deadlift

10 Russian swing

5 Goblet Squat

10 Scap Push-ups + 5 Push-ups

*Coach Note – After the Warm-up have your athletes grab a bench and barbell to go over the teaching of the Bench Press.

Strength

Metcon (Weight)

4×7

Tempo Bench Press (32X1)*

*Keep weight Moderate.

(Score is Weight)

Week 1 of 8

Workout

Metcon (AMRAP – Reps)

4 SETS ON A 2:30 RUNNING CLOCK…

30 Kettlebell Swings (53/35)(35/26)

Max Push-Ups in Time Remaining…

-Rest 1:00 Rest b/t Sets-

(Score is Reps)