BEST
July 10, 2019
Shake Weight
July 13, 2019

BEST

CrossFit NCS – BEST

Warm-up

On the Minute x 12 (4 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats

Minute 3 – 12/9 Calorie Assault Bike

Minute 4 – 10 Russian KBS + 25 Double-Unders

3 Sets:

3 Inchworms – Video

6 Russian Baby Makers – Video

:15s GHD Static Hold – Belly Up (Supine) – Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Clean Primer

3 Sets, building steadily in load:

3 Power Cleans

2 Front Squats

1 Hang Squat Clean

Metcon (Weight)

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a moderate for the day.

Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.

Sicko Mode (Time)

For Time:

21-15-9:

Calorie Row

Calorie Bike

Directly Into…

21 Hang Squat Clean Thrusters (135/95)