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Wednesday

CrossFit TW18 – NCCOMPETE

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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

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