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Tuesday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME @ 80% EFFORT
50/35 Cal Bike
150 Double Unders
50/35 Cal Row
150 Double Unders
50/35 Cal Ski
150 Double Unders

-Rest 5:00-

Repeat!

B. NC60

Warm-up

Warm-up (No Measure)

3 Rounds with a single light DB…

3 Push Up to Down Dogs
5/5 Single Leg Cross Body DB RDL
7/7 Arnold Presses
9 Cal Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…
Handstand Push-up Development

Workout

Metcon (Time)

ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time

Immediately into…

FOR TIME*
35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl

-Rest as Needed b/t Sets-

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*
3 Push Presses + 1 Push Jerks + 1 Split Jerk

-Rest 3:00 b/t Sets-

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

Push Jerk (15×3)

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

Metcon (No Measure)

3 SETS FOR QUALITY
10/10 SA Ring Rows

-Rest 1:30 b/t Sets-

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