Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
1 ROUND (8:00 CAP)
1:00 Bike/Row EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press
Into…
1 ROUND
:45 Bike/Row Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep
Into…
1 ROUND
:30 Bike/Row Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Bike or 15/12 Cal Row
Max Clean and Jerks (80/60)|(60/40) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
(Score is Total Time)