11/13/2017   Recently updated !


CrossFit Notorious – CrossFit Rx

Metcon

Warm-up (No Measure)

“Don’t waste your time looking back, you’re not going that way”

400 M Run or Row

Dynamic WU: 3 burpees per lap

Skips, Side Skips, Str8 Leg Skips, Butt Kicks, Heel Taps, Inchworm, High Knees

PVC: Pass Through, Halos, Trunk Rotations, Legs Swings,

*walk through snatch form

Movement Prep: 2 rnds

10 Good Mornings

10 Dead Lifts

10 high-pulls

5 Snatch Land

Weightlifting

Overhead Squat (1 Overhead Squat)

10min. Work up to 1 rep OHS max.

Metcon

Metcon (AMRAP – Reps)

8 Rounds:

2min On/ 2min Off

A.) 15 Power Snatch 75/55# + AMRAP Ring Dips

B.) 15 Thrusters 75/55#+ AMRAP Sit-ups

Alternate between A and B. 4 rounds each.

Score is total reps for ring dips and sit-ups

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