Wednesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR QUALITY*
1000m Row
20 Burpees to Target (Same TTB Bar)
20 Toes to Bar
*Pace for each round should be exactly the same. Pick a pace that you can sustain at a moderate effort. We are not looking for max effort — hold something back here and focus on sustainable, precise pacing.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 2:30 RUNNING CLOCK…
8 Strict Press (95/65)|(65/45)
10 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is Lowest Number of Reps)
C. STRENGTH / GYMNASTICS
Snatch (Heavy Single)
SNATCH
Build to a Heavy Single
*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.
(Score is Weight)
Clean and Jerk (Heavy Single)
CLEAN & JERK
Build to a Heavy Single
*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.
(Score is Weight)
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