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Monday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (8 Rounds for time)

8 SETS @ 80% EFFORT
15/12 Cal Bike
15 Burpees Over Box (24/20)
200m Run

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS
:30 Bike
10 Kip Swings
5 Ring Rows*
5 BB Strict Press
10 Hollow Rocks

*no false grip

Extended Warm-up

Warm-up (No Measure)

FOR QUALITY

3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

Skill

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

Metcon (Time)

3 ROUNDS FOR TIME
25 Jerks (115/75)|(95/65)
5 Muscle-Ups
25/20 Cal Bike

15:00 Hard Cap

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*
4 Below the Knee Hang Squat Snatch + 2 Above the Knee Hang Squat Snatch + 1 High Hang Snatch

-Rest 2:00-3:00 b/t Sets-

*Start light and build to a moderate set of the complex

Squat Snatch (15 x 3)

EVERY 1:30 FOR 15 SETS
3 Squat Snatches @ 75% of 1RM

Back Rack Lunge (3 x 10 )

-Rest 1:00 b/t-

*Start light and build to a Moderate to Heavy set

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