CrossFit TW18 – CrossFit
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