Tuesday

13
Apr

Tuesday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (Distance)

FOR DISTANCE

Run, Bike or Row 30 Minutes

(Score is Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

2 ROUNDS

8-10 Snatch Grip Deadlifts (or DB DL)

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Snatch

(Score is Load)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 12 MINUTES

2 Push Jerks + 1 Split Jerk

(Score is Load)

Metcon (No Measure)

EVERY :10 x 60 SETS

1 sHSPU

(No Measure)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

4 Burpee Muscle-Up

50′ HS Walk

(Score is Rounds + Reps)