Tuesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :40 Max Distance HS Walk*
MIN 2 – :40 Max Cal Row
MIN 3 – :40 Max Pistols
*Every 5′ interval completed is 5 reps toward your score. No credit for partial completion of 5′.
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Row
Into…
3 ROUNDS
5/5 SA Ring Row
10 PVC Pass Through
10 PVC OHS
*Have barbells ready for the teaching.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+
1 Hang Squat Snatch
+
2 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 5:00 RUNNING CLOCK…
500m Row
10 Squat Snatches (155/105)|(115/75)
Max Rope Climbs in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
KG BB: (70/55)|(50/35)
C. STRENGTH / GYMNASTICS
Build to a Heavy 3-Rep TNG Power Clean (1×3)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Power Clean*
*Start with an empty bar. All reps must be touch and go. Bar can not pause on the body for more than :03 in any position.
(Score is Weight)
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