CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (Distance)
10 MINUTES @ 80% EFFORT
MAX Distance Run
-Rest 3:00-
REPEAT!
B. NC60
Warm-up
Warm-up (No Measure)
3 ROUNDS…
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings
*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…
Strength
Clean (8×1)
CLEAN COMPLEX
EVERY 2:00 FOR 8 SETS
1 Squat Clean*
*Start moderate-heavy and build to heaviest single rep.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)|(155/105)
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
5 SETS*
1 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean
-Rest 3:00 b/t Sets-
*Start light and build to a moderate set of the complex
Clean (15×1)
EVERY 1:00 FOR 15 SETS
1 Squat Cleans @ 75% of 1RM