Thursday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3-4 SETS (8:00 CAP)
6 Inch Worm + Push-Up
8/8 DB Arnold Press
10/10 DB Bent Over Row
12 Plank to Pike
Strength
Shoulder Press (1×2 / 1×2 / 1×2+)
STRICT PRESS
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
75 DB Renegade Rows (50/35)|(35/20)*
*Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups.
(Score is Time)
Competition
Metcon (Time)
5 Rounds For Time:
10 Bench Press 135/95
15 Plated Sit Ups 25/15
50 DUs
*18 Min Hard Time Cap
*RX+ 30 cal bike in lieu of DUs
https://www.youtube.com/watch?v=y-BkLY8jyuw
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