CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES @ 80% EFFORT
45 Double Unders
15 Wall Balls (20/14)
5 Muscle-ups
-Rest 5:00-
AMRAP x 10 MINUTES @ 80% EFFORT
15/10 Cal Bike
15 Burpees
10 Toes to Bar
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP X 7 MINUTES
5 Inchworms
10 Alt. Step-ups
10 Empty BB Single Leg RDL’s
10 Alt. Cossack Squats
10 BB Good Mornings
5/5 Runner’s Lunge with a Twist
Strength
Sumo Deadlift (5×5 (30X1))
Sumo Deadlift @Moderate-Heavy
-Rest as Needed b/t Sets-
Workout
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME @ 90% EFFORT
30 Ground to OH (155/105)
-Rest 5:00-
20 Ground to OH (185/125)
-Rest 5:00-
10 Ground to OH (225/155)