Friday

Announcements

RXD Christmas social this Saturday at 7pm at Brewery X.
Be sure to wear your ugly Christmas sweater.
Don’t forget to vote for athletes of the year and coach of the year!

Crossfit RXD – NC COMP

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – 500/400m Row

MIN 3&4 – 100m Run into Max Reps of…*

MIN 5 – Walking Rest

*EMOM is 4 Rounds Total…

Round 1 – DB Up-Down (50/35)|(35/20)

Round 2 – DB Suitcase Lunge**

Round 3 – DB Push Press

Round 4 – DB Up-Down

**Each Lunge Step = 1-Rep

(Score is Total Reps)

DB KG: (22.5/15)|(15/10)
GOAL: GRIND | Perform AFTER DT. This is spin-off of the NCMETCON Sunday workout. Goal for the NCOMP crew is to figure out / practice odd object cycling when fatigued. What are your sustainable sets? What movements MUST you push a little harder to get more reps (Push Press + Lunge). Can you GRIND through the Up-Downs?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

6 Minute Running Clock…

400m run

In time remaining AMRAP of *

5 Barbell Deadlifts

5 High Pulls

5/5 Elbow Punches

5 Strict Press

5 Up Down + High Jump

*First round with a PVC, from here move to a barbell.

Strength

Clean and Jerk (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

OPTIONAL STATIC HOLD SESSION

3 SETS FOR QUALITY*

:15 Chin Over Bar Hold

:30 Hanging L-Sit (or Tuck)

1:00 Weighted Wall Sit

2:00 Weight Plank Hold

*Minimal Rest b/t Movements

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: QUALITY | Use this session to open up your body or work the integrity of your static hold positions. Completely optional today. If you choose something else, keep it moderate-intensity or less. Do not stack another tough workout into today’s menu.