Monday

Crossfit NWA – NCCOMPETE

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)

General Warm-up — Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES

100m Run (Moderate Pace)

8 KB Sumo DL

8 KB High Pulls from the waist

8 KB Russian Swings

Then…

2 Sets with an Empty Barbell

10 Deadlifts

10 Hang Muscle Cleans

10 Front Squats

10 Strict Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Sumo DL High Pull (115/75)|(95/65)

20 Push Press

800m Run

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

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