CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
4:00 Run @ 70% Effort
-Rest 2:00-
2:00 Run @ 80% Effort
-Rest 1:00-
1:00 Run @ 90% Effort
-Rest 3:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
4 Rounds (10:00 CAP)
40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups → 10 Up-Downs
15 KB Deadlifts → 12 Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster
15 Ring Rows → 12 Kips Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups
Strength
Squat Clean (8×2)
EVERY 1:30 FOR 8 SETS
2 Squat Cleans*
*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Workout
Fran (Time)
21-15-9 Thrusters, 95# / 65# Pull-ups
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
5 SETS*
4 Below The Knee Hang Power Cleans + 2 Above the Knee Hang Squat Cleans + 1 Squat Clean
-Rest 2:00-3:00 b/t Sets-
*Start light and build to a moderate set of the complex