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CrossFit TW18 – NCCOMPETE View Public Whiteboard A. CONDITIONING Warm-up (No Measure) FOR QUALITY* 10:00 Slow Monostructural Work 10:00 Pre-hab or Mobility *Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this…

CrossFit TW18 – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Sumo DL STATION 2 Max DB Hang Power Clean STATION 3 Max DB…

CrossFit TW18 – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 30ft High Knees 30ft Butt Kickers 30ft Side Shuffle (switch half way) 10 Slow Scap Push-Ups* 5/5 Single Arm Ring-Rows Workout “NICOLE-ISH” (AMRAP – Rounds and Reps)…

CrossFit TW18 – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 5 Clean Deadlift 5 High Hang Muscle Clean 5 Strict Press 100m Run Strength Clean and Jerk (EVERY 1:00 FOR 10 SETS) 2 TNG…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10…

CrossFit TW18 – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 50 Single Unders 50’ Bear Crawl (butt higher than shoulders) 10 Ring Rows Strength Metcon (No Measure) EVERY 3:00 FOR 4 SETS 10 Deficit Push-ups*…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* *Each round will progress in complexity, with the row building in intensity each time. 250m Row (Easy → Mod → Hard) 10 Air Squat → PVC Front…

CrossFit TW18 – CrossFit View Public Whiteboard 5min Brief… ATHLETE GOAL… 30-45s of work on all stations. Beginning of workout will feel easy but it gets nasty…don’t bite off more than you can chew! Pick a number of calories and…

CrossFit TW18 – NCBURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front…

CrossFit TW18 – NCCOMPETE View Public Whiteboard