CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (10 Rounds for time)
10 SETS @ 80%
200m Run
15/12 Cal Row
9 Bar Facing Burpees
-Rest 1:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
Min 1 – :30 Bike + 5 Burpees
Min 2 – :30 Jump Rope + 10 Plate G2OH
Metcon
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Double Unders
50 Box Jump Over (30/24)
50 Double Unders
50 Alt. DB Snatch (50/35)|(35/25)
50 Double Unders
50 Burpee to Target*
50 Double Unders
*Target is 6″ or 12″ above standing reach.
Finisher
Metcon (No Measure)
“BEACH BODY ABS”
3 SETS
:30 2-Point Plank L/R
:30 2-Point Plank R/L
20 Alt. V-Ups
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
SNATCH COMPLEX
5 SETS*
5 Below the Knee Hang Squat Snatch
+
3 Above the Knee Hang Squat Snatch
+
1 High Hang Snatch
-Rest 2:00 b/t Sets-
*Start light and build to a moderate set of the complex
Metcon (1 Rounds for weight)
EVERY 1:30 FOR 10 SETS
5 Squat Snatches @ 70%
Back Squat (5×5 @ 80-85%)
-Rest 2:00 b/t Sets-
Back Rack Lunge (3×10)
-Rest 1:00 b/t Sets-
*Start light and build to a Moderate to Heavy set