Wednesday

Crossfit NWA – NCCOMPETE

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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