May 14, 2019
May 16, 2019


CrossFit NCS – BEST


500 Meter Light Row, into…

3 Rounds:

21 Banded Pull-Aparts – Video

15 AbMat Sit-Ups

7 Horizontal Ring Rows – Video

5 Spiderman + Reach (each side)- Video

350 Meter Moderate Row.

3 Rounds:

3 Dumbbell Deadlifts (each side)

3 Dumbbell Hang High Pulls (each side)

3 Dumbbell Power Snatches (each side)

3 Pushups

3 Burpees

Rest :30s between.

200 Meter Fast Row.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Body Armor

4 Giant Sets:

6 Weighted Pull-Ups

12 Barbell Good Mornings

15-21 GHD Sit-Ups

Max Effort L-Sit

Rest 2:00 between efforts.

Aim is to build to a moderate on each – weighted pull-up and good morning. These pull-ups are intended to be strict, either using a belt, or by holding a dumbbell between the thighs/feet. If we are not yet completing weighted pull-ups, complete these as strict, banding as necessary to find the repetitions.

On the good morning, let’s stay in the area of 25-35% of our estimated 1RM Back Squat. Lighter load, but moved well.

Metcon (Weight)

4 Rounds

200m Sled Push

pick one weight use it for the entire time. This will be recorded. Sled push may be done outside. 200m Run is out the door and to the curb on the north end of the building.