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Tuesday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME @ 80% EFFORT
21-15-9*
Cal Row
Cal Ski (30-20-10 Push-ups)
Cal Bike

*130 Double Unders after each set

-Rest 5:00-

Repeat!

B. NC60

Warm-up

Warm-up (No Measure)

Line Drills!

Workout

“RANNIE” (Time)

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling*

*Focus on hip flexors and calves

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*
4 Push Presses + 2 Push Jerks + 1 Split Jerk

-Rest 2:00-3:00 b/t Sets-

*Start light and build to a moderate set of the complex

Push Jerk (15 x 4)

EVERY 1:30 FOR 15 SETS
4 Push Jerks @ 75% of 1RM

Bent Over Row (3 x 10/10)

SA DB Bent Over Rows
3 x 10/10*

-Rest 1:30 b/t Sets-

*Tough Load each set

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