CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (2 Rounds for time)

2 SETS

80/60 Cal Bike

-Rest 5:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 SETS

12 Tempo Strict Toes to Bar (1111)

12 Tempo DB Bent Over Row (1111, Heavy!)

12 Tempo DB Floor Press (1111, Heavy!)

*DBs should be AHAP while able to control the tempo strictly. Athlete can use different DBs for the BOR and Floor Press if needed.

(Score is Weight)

WORKOUT OF THE DAY