CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (5 Rounds for distance)
5 SETS
3:00 Bike (EASY)
2:00 Bike (MOD)
1:00 Bike (HARD)
-Rest 2:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1: Up Downs / Air Squats / V-ups / Burpees
MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders
Strength
Metcon (Weight)
CLEAN COMPLEX
E2MOM x 10 MINUTES…
1 Squat Clean + 2 Front Squats
*Start moderate and progress every set to heaviest set of complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
2 Squat Clean (225/155)|(165/115)
20 Double Unders
10 Toes 2 Bar
C. STRENGTH / GYMNASTICS
Metcon (10 Rounds for time)
EVERY 1:30 x 10 SETS
5 Power Cleans @ 60%
200m Run