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Monday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME @ 80% EFFORT
1 Mile Run

-Rest Equal Time as Mile 1-

FOR TIME @ MAX EFFORT
1 Mile Run
Score Max Effort Mile

B. NC60

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…
:30 Couch Stretch (Left Leg)
:30 Couch Stretch (Right Leg)
:30 Tempo Air Squats (33X1)
:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95)|(95/65)
400m Run

*Rest the remainder of the time until 5:00 then start the next set.

C. STRENGTH / GYMNASTICS

Snatch (1×1)

ON A 10:00 RUNNING CLOCK
Build to Heaviest 1-Rep Snatch*

*Not 1RM, Goal is the heaviest Snatch for today. You will also Snatch heavy on Wednesday this week in your GPP.

-Rest 5:00-

NOT FOR TIME
15 Reps for Quality @ 80% of Heavy 1-Rep

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