CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME @ 80%
21-18-15-12-9-6-3
Cal Ski/Bike
100 Double Unders After Each Set

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS
50’ Filly Lunge w/ DB (Switch at 25’)
50’ Shuttle Run
50’ Bear Crawl

Skill

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 – HS Walk or HS Hold Practice
MIN 2 – 100m Run @ 50% EFFORT

Metcon

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES
5 HSPU
10 Slam Ball (30/20)|(20/10)
50m Sprint

-Rest 1:00 b/t each AMRAP-

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

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

-Rest 2:00 b/t Sets-

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

Metcon (1 Rounds for weight)

EVERY 1:30 FOR 10 SETS
5 Push Jerks @ 70%

Metcon (3 Rounds for weight)

3 SETS*
10/10 SA DB Bent Over Rows

-Rest 1:30 b/t Sets-

*Tough Load each set