Tuesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
PICK ONE & COMPLETE FOR QUALITY*
15:00 Weight Vest Run or Hike
5k Run
15000m Bike
*Move continuously at a steady pace. Each minute should feel the exact same.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Up-Downs
8 KB Deadlift
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Burpees
6 Russian KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Skill
Metcon (No Measure)
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
(No Measure)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Snatch (3-3-3-3-3)
3-3-3-3-3
Power Snatch*
*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.
(Score is Weight)
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
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