Friday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

1000m Row

-Rest Equal time-

750m Row

-Rest Equal time-

500m Row

-Rest Equal time-

250m Row

-Rest Equal time-

(Score is Total Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Scap Push Ups

5 Negative Push Ups

10 DB Deadlifts

Workout

Metcon (Time)

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)

C. STRENGTH / GYMNASTICS

Power Clean ( 5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Power Clean*

*5s must be TNG. 3s can be singles. 1s should be AHAP. Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (Weight)

2. EMOM x 8 MINUTES

MIN 1: :40 Front Rack Barbell Hold (225/155)

(Score is Weight)