blog

Saturday

CrossFit TW18 – NCCOMPETE

View Public Whiteboard

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

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.