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Friday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY*
10:00 Slow Monostructural Work
10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.

B. NC60

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Once completed, have everyone get their barbells out and on your call, perform the age old Burgener Warm Up…

3 Rounds, 3 reps of each movement
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Clean Drop
5. Hang Power Clean (from the knee)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

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