CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

12/10 Cal Row

10 Burpees Over the Rower

-Rest 2:00-

3 ROUNDS FOR TIME

12/10 Cal Row

10 Burpees Over the Rower

-Rest 1:00-

2 ROUND FOR TIME

12/10 Cal Row

10 Burpees Over the Rower

B. NC60

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Bike

8 Up-Down Step Ups

10 Good Mornings

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)|(65/45)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)|(95/65)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)|(135/95)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Goal for today’s session is to practice without any other additional work. Spend time getting comfortable getting upside down, taking steps, or walking for distance.

(No Measure)

WORKOUT OF THE DAY