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Tuesday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME @ 80% EFFORT
100/75 Cal Bike
300 Double Unders
100/75 Cal Bike

-Rest 5:00-

REPEAT!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES
10 Up-Downs
10 Plate Deadlifts
5/5 Body Weight Lunges

– Rest 1:00 –

AMRAP x 5 MINUTES
8 Up-Downs
8 Plate Deadlifts
4/4 Front Rack Plate Lunges

– Rest 1:00 –

AMRAP x 3 MINUTES
6 Up-Downs
6 Plate Deadlifts
3/3 OH Plate Lunges

Workout

Metcon (No Measure)

EMOM x 21 MINUTES
MIN 1 — 12/10 Cal Bike
MIN 2 — 12 Burpee Step-Ups (24/20)
MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*
1 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 (15×2)

EVERY 1:00 FOR 15 SETS
2 Push Jerks @ 75% of 1RM

Metcon (No Measure)

10 SETS FOR QUALITY
2-3 Strict MU

-Rest as Needed b/t Sets-

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