CrossFit WOD, July 21, 2021

Wednesday

A. CONDITIONING
Warm-up
No additional Conditioning. Get after the NCCOMPETE workout of the week with your class or a few buddies! Don’t forget to log your score on Instagram @nc.fit! LET’S GO.

B. 60:00 GPP

Warm-up
Warm-up
AMRAP x 8 MINUTES
30 Single Unders*
8 Up-Downs**
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings

*At halfway switch to Double Unders
**At halfway switch to Burpees

Strength
Hang Power Clean (1×3)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds…
Rounds 1, 2, 3 – (135/95)|(95/65)
Rounds 4, 5, 6 – (155/105)|(115/75)
Rounds 7 & Beyond – (185/135)|(135/95)

(Score is Rounds + Reps)

*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS
Power Clean (1-Rep Heavy )
ON A 20:00 RUNNING CLOCK…
Build to Heavy 1-Rep Power Clean*

(Score is Weight)

GOAL: HEAVY | Re-Testing Week 6 of 6 for Wendler Cycle. Perform before your GPP session or any other lifting for the day.