CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
15 SETS
500m Row @ 5K PR Pace
-Rest 1:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
8/8 Single Leg DB RDLs
5 Inchworms
20 Glute Bridge Ups
Partner Strength
Metcon (5 Rounds for weight)
IN TEAMS OF 2…
EMOM x 10 MINUTES
MIN 1 – 3 Deadlift (Athlete Choice, Heavy)
MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*
*Seated DB press can be done from a bench or box.
Track DL weight each round…
Workout
“DEATH BY BURPEE” (AMRAP – Reps)
MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder
-20:00 Hard Cap-
*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME @ 80% EFFORT
21-15-9
Burpee Muscle-ups
*100m DB Front Rack Carry (AHAP) After Each Set
-Rest 5:00-
21-15-9*
Strict HSPU
*100m DB Farmer Carry (AHAP) After Each Set
-Rest 5:00-
Run 2 Miles