CrossFit TW18 – NCCOMPETE
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