Monday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

3 SETS @ 80% EFFORT
800m Run
40 Burpee Box Jump Overs (40/30)

-Rest 5:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)
10 Back Squats
10 Good Mornings
5/5 Cossack Squats
10 Tempo Back Squats (3131)

Strength

Back Squat (5×5 (20×1))

Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
15 Wall Ball (20/14)|(14/10)
25 Double Under

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Slow Pedal on Bike

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*
1 Below the Knee Hang Squat Snatch + 1 Above the Knee Hang Squat Snatch + 1 High Hang Snatch

-Rest 3:00 b/t Sets-

*Start moderate and build to a heavy set of the complex

Snatch (15×1)

EVERY 1:00 FOR 15 SETS
1 Squat Snatches @ 75% of 1RM

Overhead Lunge (3×10)

3 SETS
50′ Single Arm DB Overhead Lunges (L/R)*

-Rest 1:30 b/t Sets-

*Very light weight, get comfortable with the movement
3 SETS*
10 Barbell OH Reverse Lunges

-Rest 1:00 b/t Sets-

*Start light and build to a Moderate to Heavy set

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