Wednesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 14 Alt. DB Snatch (50/35)*

MIN 3 – 2 Rope Climbs**

*Both Heads of DB Must Touch Ground

**Legless Optional

(No Measure)
GOAL: EFFORT | RPE 6-7 — Sustain, sustain, sustain. Do not come out too hot. You will need to keep this workout at a moderate hum for all 24 minutes. I am most interested in how you feel past the round of 18…can you stay efficient with your breathing on the bike, can you stay connected to the DB, can you keep the rope climbs smooth…

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Scap Pull-Ups

5/5 DB Arnold Press

:20 Tuck Hold

Into…

1-2 ROUNDS

100m Run

10 Small Kip Swings

5/5 DB Push Press

10 Tuck-Ups

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest

MIN 2 – 3 Push Press + 3 Push Jerk (Light)*

*Keep Light & Focus on Cycling. Build little-by-little each set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

18-15-12-9

Toes to Bar

Shoulder to Overhead (115/75)|(75/55)

(Score is Time)

KG BB: (52.5/35)|(35/25)

C. STRENGTH / GYMNASTICS

Hang Power Snatch (3-3-3-3-3*)

*Start Moderate & Build to Moderate Heavy. Perfect reps only. This is not a 3RM.

(Score is Weight)

GOAL: QUALITY | RPE 6-7 — Athlete option to perform as TNG or to pause and reset every rep. In both cases, the bar can not come back down to the ground during the set. Every rep today should be crispy…no starfish!