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Friday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME
10-20-30-20-10
Wall Ball (20/14)
DB Devil’s Press (50/35)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS
10 Bootstrappers Stretches*
20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)
10 PVC Pass-Thrus
10 PVC Overhead Squats
20’ Slow Bear Crawl
20’ Slow Inch-Worm

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*
MIN 1 – HSPU Strict Skill Development
MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

Workout

Metcon (No Measure)

4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

-16:00 Time Cap-

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS
1:00 Double KB Front Rack Hold or DBall Hold (AHAP)
5 Legless Rope Climbs

-Rest 2:00 b/t Sets-

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