CrossFit TW18 – NCCOMPETE
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-