CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (2 Rounds for time)
2 SETS @ 50-60% EFFORT*
5k Row
-Rest 5:00 b/t Sets-
*Match times and stroke rates exactly.
B. NC60
Warm-up
Warm-up (No Measure)
Partner Warm-up… One athlete on the bike the other with a PVC
1 ROUND
P1: Bike
P2, Complete Full Round
5 Inch Worms
5 Behind the Neck Snatch Press with PVC
5 Behind the Neck Snatch Press from ¼ squat (PVC)
5 Sots Press (PVC)
1 ROUND
P1: Bike
P2, Complete Full Round
5 Overhead Squat
5 Jumping Squat PVC in Back Rack
5 Cossack Squat PVC in Back Rack
5 Hang Muscle Snatch (PVC)
Strength
Snatch (8×1)
SNATCH COMPLEX
EVERY 2:00 FOR 8 SETS
1 Snatch*
*Start moderate-heavy and build to heaviest single rep.
Workout
Metcon (No Measure)
EMOM x 12 MINUTES*
MIN 1 – :45 Max Power Snatch (95/65)|(65/45)
MIN 2 – :45 Max Cals on Bike
*:15 Mandatory rest after each :45 work period.
C. STRENGTH / GYMNASTICS
Clean (1×1)
ON A 10:00 RUNNING CLOCK
Build to Heaviest 1-Rep Clean*
*Not 1RM, Goal is the heaviest Clean for today. Try to do this lift after recovered from the GPP.
-Rest 5:00-
NOT FOR TIME
15 Reps for Quality @ 80% of Heavy 1-Rep