Friday

9
Apr

Friday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (Time)

2 SETS

100 Cal Row or Bike

1600m Run

100 Cal Row or Bike

-Rest 5:00 b/t Sets- .

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single-Leg RDL

Min 3 – :45 Plank

Strength

Deadlift (3RM)

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155)

12-9-6

Strict HSPU

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 10 MIINUTES

2 TNG Power Snatch + 2 OHS

(Score is Load)

Squat Snatch (20×1)

EVERY :30 FOR 20 SETS

1 Squat Snatch (50-60% of 1RM)

(Score is Load)