Monday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (7 Rounds for time)
7 SETS
250m Row
-Rest 1:00 b/t Sets-
(Score is Time for Each Set)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups
Into…
1 ROUND
5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings
Strength
Back Squat (1×4 / 1×4 / 1×4+)
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up
-Rest 1:00 b/t Sets-
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
8-10 Reps of Unbroken Squat Clean*
*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.
-At Least 2:00 EZ Bike b/t Sets-
(Score is Weight)
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