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Wednesday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS
600m Run @ 70%
-Rest 3:00-
400m Run @ 80%
-Rest 2:00-
200m Run @ 90%
-Rest 1:00-

B. NC60

Warm-up

Warm-up (No Measure)

I. Reverse Tabata
8 Sets of…
10s Bike Sprint
20s OFF

II. Barbell Warm-up
6 Reps of Each Movement…

1.Snatch Deadlift
2.Behind The Neck Strict/Push Press
3.Kang Squat
4.High Hang Muscle Snatch
5.High Hang Power Snatch
6.Hang Power Snatch
7.Overhead Squat
8.Hang Squat Snatch

Strength

Metcon (6 Rounds for weight)

SNATCH COMPLEX

E3MOM x 18 MINUTES…
1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES
6 Squat Snatch (115/75)|(95/65)
12 Toes to Bar
18/14 Cal Row

Cool Down

Metcon (No Measure)

5:00 Flow Stretching

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

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

-Rest 2:00 b/t Sets-

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

Metcon (1 Rounds for weight)

EVERY 1:30 FOR 10 SETS
5 Squat Cleans @ 70%

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