blog

Wednesday

CrossFit TW18 – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY*
10:00 Slow Monostructural Work
10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.

B. NC60

Warm-up

Warm-up (No Measure)

2 min mod pace bike ride followed by…

2 ROUNDS
10 Banded Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump

Into…

2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*

Strength

Back Squat (5×3 (20X1))

Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES
9 Overhead Squats (95/65)|(65/45)
9 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Slow Pedal on Bike

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.