Monday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

15/12 Cal Row

(No Measure)
GOAL: EFFORT | RPE 6-7 — Essentially :45-:50 repeats and NOT redlined. Consistent, tough pacing. Don’t exit the rower for 10mins. If you can not do 15/12…pick a cal count that gets you :45 of tough work that you can REPEAT.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (8:00 CAP)

200m Run

8 Up-Downs

8 Scap Pull-Ups

4/4 Ring Rows

4 Lunge + Lunge + Air Squat

Strength

Thruster (3-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

100m Run

3 Thrusters (135/95)|(95/65)*

3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

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

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Squat Clean

+

2 Front Squats

+

1 Jerk

(Score is Weight)
GOAL: HEAVY | RPE 8-9 — Almost every local comp throws in one of these types of complexes. The limiting factor here…after three squats, what do you legs feel like to jerk the bar? In these situations, think about 3 lifts…safety (aka you know you’ve got it), saftey+ (something your are 90% sure you can hit), and your gamble lift. Depending on how the first two go you might gamble more or less.