CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS*
100 Cal Bike
-Rest 5:00 b/t Sets-
Set 1 – Moderate Pace
Set 2 – Moderate-High Pace
Set 3 – High Pace
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP X 8 MINUTES
8/8 DB Strict Press
5 Burpees
8 DB Step-ups
5 Ring Rows
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Muscle-Up Development
Workout
Metcon (Time)
FOR TIME
9 Muscle-Ups (Ring or Bar)
50 DB Suitcase Reverse Lunge (50/35)|(35/25)
7 Muscle-Ups (Ring or Bar)
50 DB Push Press
5 Muscle-Ups (Ring or Bar)
*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)
-14:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling*
*Focus on lats, shoulders, and t-spine.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for weight)
1. 3 SETS
1 Push Press + 2 Push Jerk + 3 Split Jerk
Set 1 – Moderate
Set 2 – Moderate-Heavy
Set 3 – Heavy (but still fast!)
-Rest as Needed b/t Sets-
Split Jerk (1×1)
ON A 10:00 RUNNING CLOCK
Build to Heaviest 1-Rep Jerk