CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (3 Rounds for distance)
3 SETS
EASY EFFORT
8:00 Run
-Rest 2:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
Partner Warm-Up!
Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total.
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – Ground to Seated L
MIN 2 – Ground to Seated R
MIN 3 – Sit-up to Lunge L
MIN 4 – Sit-up to Lunge R
MIN 5 – Lunge to Stand L
MIN 6 – Lunge to Stand R
Skill
Metcon (Weight)
AMRAP x 6 MINUTES
Full TGU Play!
Score heaviest successful rep.
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
20 Deadlift (115/75)|(95/65)
20 Front Rack Lunges
20 Sit-ups*
*GHD Optional
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
4 ROUNDS @80%
3 MU
200m Run
1 LLRC
200m Run
-Rest 5:00-
4 ROUNDS @80%
8 sHSPU
200/150m Row
12 sTTB
200m Row