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Tuesday

CrossFit TW18 – NCCOMPETE

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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

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