Tuesday

18
May

Tuesday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

200m Run

Max Distance HS Walk in Remaining Time

(Score is Lowest Distance)

-Rest 5:00-

EVERY 3:00 FOR 4 SETS

Row 200m

Max Strict HSPU in Remaining Time

(Score is Lowest Rep Count)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)