CrossFit TW18 – NCCOMPETE
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