blog

Friday

CrossFit TW18 – NCCOMPETE

View Public Whiteboard

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)

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.