CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (4 Rounds for distance)
4 SETS
:30 Row*
:30 Rest
*Row for MAX meters. No pacing here. Each set MAX effort. Keep track of each set.
B. NC60
Warm-up
Warm-up (No Measure)
5:00 Bike
:30 Hard/:30EZ
Then…
AMRAP x 5 MINUTES
5/5 SA DB Deadlift
10 Single DB Hang G2O*
5/5 SA DB Front Squat
*hold DB with both hands
Metcon
Metcon (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 4 MINUTES
10 Cal Bike
5 Single DB Front Squat (Heavy, Athlete Choice)*
-Rest 1:00 b/t Sets-
*DB is held across chest.
Finisher
Metcon (Time)
FOR TIME
100 Ab-Mat Sit-Ups
C. STRENGTH / GYMNASTICS
Metcon (Time)
10 MINUTES TO ESTABLISH…
1RM Squat Snatch
-Rest 5 MINUTES-
FOR TIME
30 Squat Snatches*
*At 75% of 1RM Snatch