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CrossFit TW18 Staines 29/01/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds…
30s – Alt. Shoulder Taps
30s – Alt. Groiners
30s – Up-Downs
30s – Walkout + Push-Up
20s – Rest
30s – Scap Pull-Ups
30s – Kip Swings
30s – False Grip Ring Row
20s – Rest

Skill

10min Practice…

5 – Ring Transition
5 – Banded Transition
5 – Jumping Transition

Those comfortable…
3 – Hips to Rings
1 – Muscle Up Attempt

Workout

5 Min…
Clean Warm Up…
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
3 Knee Paused Deadlift – Clean
3 Mid Shin Paused Deadlift – Clean
3 Floor Paused Deadlift – Clean

5min…
Band set up for pull ups
Loading for Power Clean
RX+ RX
60/45-45/30
70/50-50/35
85/55-60/45
————————————–

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring MU
Then in the remaining time…
2 ROUNDS…
7 Power Cleans 60/45-45/30
7 Lateral Burpees Over Bar
…into…
2 ROUNDS
5 Power Cleans 70/50-50/35
7 Lateral Burpees Over Bar
…into…
AMRAP in remaining time of…
3 Power Cleans 85/55-60/45
7 Lateral Burpees Over Bar

New NCFIT Classic Workout!
(Score is Rounds + Reps)
5min Time Cap on MU/Pull Up Sub

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