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Wednesday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Distance)

10 MINUTES @ 80% EFFORT
MAX Distance Run

-Rest 3:00-

REPEAT!

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS…
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

Strength

Clean (8×1)

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS
1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)

3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*
1 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean

-Rest 3:00 b/t Sets-

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

Clean (15×1)

EVERY 1:00 FOR 15 SETS
1 Squat Cleans @ 75% of 1RM

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