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Monday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY*
10:00 Slow Monostructural Work
10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.

B. NC60

Warm-up

Warm-up (No Measure)

General Warm-up — Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings

Then…

2 Sets with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME
20 Sumo DL High Pull (115/75)|(95/65)
20 Push Press
800m Run

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2 SETS
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold

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