Monday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
3 ROUNDS or 6:00
:30 Single Unders
10 Slam Ball G2OH
5 PVC Snatch Grip High Pulls
5 PVC Pass Thrus
5 Behind the Neck Strict Press
5 Behind the Neck Push Press
Strength
Metcon (Weight)
EMOM x 6 MINUTES
5 Snatch Grip Behind the Neck Push Jerk*
-Rest 2:00-
EMOM x 6 MINUTES
3 Hang Power Snatch**
*Option to build weight every other round. Build to a Moderate weight.
**Option to build weight every other round. Build to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 13 MINUTES
Max Hang Power Snatch (95/65)|(65/45)*
*Each break complete 15 Slam Balls (20/10) + 30 Double Unders. If bar stops on the shoulders or below, the set is over.
(Score is Reps)
KG BB: (42.5/30)|(30/20)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll Lat (R)
2:00 Foam Roll Lat (L)
1:00 Wall Press
(No Measure)
