CrossFit Rx – CrossFit
Warm-up
Warm-up (No Measure)
8 SETS (4:00 Total)
Tabata (:20 on/:10 off)
Cal Bike*
*Building from EZ-Hard
Immediately Into…
ON A 6:00 RUNNING CLOCK (w/ PVC)*…
10 Inch Worms w/ Push-Up
5 Snatch Grip Deadlifts
5 Snatch Grip Upright Rows
5 Muscle Snatch
5 Behind the Neck Snatch Grip Strict Presses
5 Behind the Neck Clean Grip Strict Presses
5 Push Press
10 Inch Worms w/ Push-Up
*Barbell Optional
Strength
Metcon (Weight)
ON A 8:00 RUNNING CLOCK…
2 SETS
2 Push Jerk
+
2 Split Jerk
(Score is Weight)
Immediately Into…
ON A 6:00 RUNNING CLOCK…
2 SETS
1 Push Jerk
+
1 Split Jerk
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
3,6,9… Power Snatch (135/95)|(95/65)*
12 Push Jerk
18/15 Cal Bike
*Snatch reps increase by 3 every round. 3,6,9,12…etc.
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Post-Workout Strength
Metcon (AMRAP – Reps)
POST WORKOUT STRENGTH
3 SETS
10 Barbell Roll-out
15 V-Ups
-Rest as needed b/t Sets-
(Score is Total Reps)
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