Saturday
CrossFit XD – NC COMPETE
A. CONDITIONING
B. 60:00 GPP
Metcon (No Measure)
EMOM x 21 MINUTES*
MIN 1 – 200m Run
MIN 2 – 12 Box Jump Over (24/20)**
MIN 3 – 12 HSPU (Open Standard)
*Should be able to complete each assignment in less than :50 at a moderate-ish pace. If the numbers are too high, adjust down to meet the pace and the time demands.
**Both feet must come to the top of the box
(No Measure)
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch
*Sets 1 / 2 with empty barbell. Set 3 with light load.
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
500/400m Row
9 Hang Squat Snatches (115/75)|(75/55)
(Score is Time)
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)
-Rest 1:00 b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Hang Power Clean (3-3-3-3-3)
3-3-3-3-3
Hang Power Clean*
*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.
(Score is Weight)
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