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Monday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS @ 80% EFFORT
30/20 Cal Row
20 Burpees Over Box (30/24)
400m Run

-Rest 4:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

1:00 Pigeon Pose Each side
1:00 Frog Stretch Each Side

Into…
AMRAP x 6 MINUTES
:30 Bike (Moderate)
5/5 Single Arm RKBS
5/5 KB Bent Over Row
10 Alt. Goblet Cossack Squats

Strength

Back Squat (5×5 (30×1))

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Workout

Metcon (Time)

4 ROUNDS FOR TIME
200m Run
20/15 Cal Bike
12 Strict Pull-ups

-15:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

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

-Rest 3:00 b/t Sets-

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

Snatch (15×2)

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

Front Rack Lunge (3×10)

3 SETS*
10 Front Rack Reverse Lunge

-Rest 1:00 b/t Sets-

*Start light and build to a Moderate to Heavy set

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