Monday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS @70%
500m Row
15 Burpees
10 KBS (70/53)
50 Double Unders

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS
5 Inchworms
10 Lunges with PVC Pass Throughs
10 Sots Presses with the PVC
10 Cossack Squats

Then…

EXTENDED WARM-UP – (Progressing Movements, R1 → R2 → R3)

EMOM x 9 MINUTES
MIN 1 – 10 BB Good Mornings → 10 Snatch Grip Deadlifts → 7 Muscle Snatches*

MIN 2 – 7 Push-up to Down Dog → 7 Up-downs → 5 Burpees*

MIN 3 – 10 Ring Rows → 10 Jumping C2B/Pull-ups → 7 Kipping C2B/Pull-ups*

*Athletes will perform the following for the remainder of the time at each minute.
MIN 1 – Max Air Squat
MIN 2 – Hold a Plank
MIN 2 – Max Supermans

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Finisher

Metcon (No Measure)

SUNS OUT, GUNS OUT
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder

C. STRENGTH / GYMNASTICS

Back Squat (5×5 @65% (2111))

Rest as needed b/t sets

Metcon (3 Rounds for weight)

3 SETS
20 DB Reverse Lunges (AHAP)*

*DBs Held at Sides

-Rest as needed b/t sets-

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