blog

Friday

CrossFit TW18 – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES @ 80% EFFORT
12 DBL KB Deadlifts (70/53)
50 Double Unders
9 Burpees Over KBs
50 Double Unders
6 Muscle-ups
50 Double Unders

-Rest 5:00-

REPEAT!

B. NC60

Warm-up

Warm-up (No Measure)

Play a Game!

Recovery Workout

Metcon (No Measure)

RECOVERY WORKOUT

3 ROUNDS FOR QUALITY
2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)
-Rest :30-

2:30 – Bike @Moderate Effort
-Rest :30-

2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds-

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 80% EFFORT
50 Ground to OH (115/75)

-Rest 3:00-

25 Ground to OH (135/95)

-Rest 2:00-

15 Ground to OH (155/105)

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.