CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
600m Run @ 70%
-Rest 3:00-
400m Run @ 80%
-Rest 2:00-
200m Run @ 90%
-Rest 1:00-
B. NC60
Warm-up
Warm-up (No Measure)
I. Reverse Tabata
8 Sets of…
10s Bike Sprint
20s OFF
II. Barbell Warm-up
6 Reps of Each Movement…
1.Snatch Deadlift
2.Behind The Neck Strict/Push Press
3.Kang Squat
4.High Hang Muscle Snatch
5.High Hang Power Snatch
6.Hang Power Snatch
7.Overhead Squat
8.Hang Squat Snatch
Strength
Metcon (6 Rounds for weight)
SNATCH COMPLEX
E3MOM x 18 MINUTES…
1 Squat Snatch + 2 OHS*
*Start moderate and progress every set to heaviest set of complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Squat Snatch (115/75)|(95/65)
12 Toes to Bar
18/14 Cal Row
Cool Down
Metcon (No Measure)
5:00 Flow Stretching
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
CLEAN COMPLEX
5 SETS*
5 Below The Knee Hang Power Cleans
+
3 Above the Knee Hang Squat Cleans
+
1 Squat Clean
-Rest 2:00 b/t Sets-
*Start light and build to a moderate set of the complex
Metcon (1 Rounds for weight)
EVERY 1:30 FOR 10 SETS
5 Squat Cleans @ 70%