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Monday

CrossFit TW18 – NCCOMPETE

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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

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