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Wednesday

CrossFit TW18 – NCCOMPETE

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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

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