Monday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
7 SETS
200m Sprint
10 Strict HSPU
-Rest 1:00 b/t Sets-
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (Easy)
10 Glute Bridges
5 Inch Worms
Into…
1 ROUND
1:00 Row (Mod)
10 KB Deadlift
20 Mountain Climbers
Into…
1 ROUND
1:00 Row (Hard)
10 KB Swings
10 Up-Downs
Strength
Deadlift (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9
Deadlifts (225/155)|(155/105)
Cal Row
(Score is Time)
C. STRENGTH / GYMNASTICS
Bench Press (5-5-5-5-5)
5-5-5-5-5
Bench Press*
*Superset each set of bench with 10 slow Barbell Bent Over Rows 135/95 or heavier. Whatever you can control on a 1111 Tempo while remaining rigid and unbroken.
(Score is Weight)
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