Wednesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

E2MOM x 18 MINUTES

Min 1 & 2 – Row for Meters

Min 3 & 4 – Ski or Run for Meters

*Smooth, consistent and repeatable pace throughout

B. NC60

Warm-up

Warm-up (No Measure)

‘Old School Gym Class” Warm-up…

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm Crosses

10 Tuck-Jumps

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Run 200m

MIN 2 – Max Slam Balls

Workout

Metcon (7 Rounds for weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

30-20-10-20-30

Alt. DB Snatch (50/35)

Toe to Bar

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