CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS @ 80% EFFORT
30/20 Cal Row
20 Burpees Over Box (30/24)
400m Run
-Rest 4:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
1:00 Pigeon Pose Each side
1:00 Frog Stretch Each Side
Into…
AMRAP x 6 MINUTES
:30 Bike (Moderate)
5/5 Single Arm RKBS
5/5 KB Bent Over Row
10 Alt. Goblet Cossack Squats
Strength
Back Squat (5×5 (30×1))
Back Squat @60-70% of 1RM
-Rest 2:00 b/t Sets-
*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
20/15 Cal Bike
12 Strict Pull-ups
-15:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
5 SETS*
3 Below the Knee Hang Squat Snatch + 1 Above the Knee Hang Squat Snatch + 1 High Hang Snatch
-Rest 3:00 b/t Sets-
*Start light and build to a moderate set of the complex
Snatch (15×2)
EVERY 1:30 FOR 15 SETS
2 Squat Snatches @ 75% of 1RM
Front Rack Lunge (3×10)
3 SETS*
10 Front Rack Reverse Lunge
-Rest 1:00 b/t Sets-
*Start light and build to a Moderate to Heavy set