Tuesday

Announcements

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Deadline to pre-order is January 5th.

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bar Facing Up-Downs

10 Good Mornings

10 Jumping Air Squats

5 Push-Up to Pike

Into …

2 ROUNDS

5 Bar Facing Burpees

6 Empty Barbell Deadlifts

7 Empty Barbell Hang High Pulls

8 Empty Barbell Strict Press*

*2nd Round: Switch to Push Press

Strength

Metcon (Weight)

EMOM x 6 MINUTES*

2 Hang Power Clean

+

1 Power Clean

-Rest 1:00-

EMOM x 6 MINUTES*

3-5 Shoulder To Overhead

*Build up to a Moderate-Heavy Weight for the First EMOM.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Bar Facing Burpees

8 Deadlifts*

6 Hang Power Cleans

4 Shoulder to Overhead

*Increase weight every 3 rounds…

Rounds 1, 2, 3 – (95/65)|(65/45)

Rounds 4, 5, 6 – (135/95)|(95/65)

Rounds 7 & Beyond – (155/105)|(115/75)

(Score is Rounds + Reps)

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

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/47.5)|(52.5/35)