CrossFit TW18 – NCCOMPETE
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