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Friday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES @ 80% EFFORT
10 Bar Facing Burpees
30 Double unders
20 Alt. DB Snatches (50/35)
30 Double Unders

-Rest 5:00-

REPEAT!

B. NC60

Warm-up

Warm-up (No Measure)

500m Row (2 min max)
into…

2 SETS…
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)

3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight

Workout

Metcon (Time)

FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 90% EFFORT
“GRACE”
30 Clean & Jerks (135/95)

-Rest 4:00-

“ISABEL”
30 Snatches (135/95)

-Rest 4:00-

“GRACE”
30 Cleans & Jerks (135/95)

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