CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

40 Cal Bike

40 Push Press (135/95)

40 Burpees Over Bar

40 Front Rack Reverse Lunges

400m Run

*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.

**Grab a partner and have some fun. This is Sunday’s NC60 but with a few twists.

(Score is Rounds + Reps)

-Rest 5:00-

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

Max Clean & Jerk (185/135)

*P1 works while P2 rests, alternate as needed.

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

QUICK MONO WARM-UP

3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)

Then…

TOOMEY SNATCH WARM-UP

2 ROUNDS*

5 Inch worms

5 Behind-the-neck snatch grip presses

5 Behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell or PVC in back rack

10 Alt. Cossack squats w/ barbell or PVC in back rack

5 Hang Muscle Snatches

*PVC pipe for round 1, may progress to barbell for round 2

Workout

“SNATCHING GWEN” (Weight)

FOR LOAD

15-12-9

“Unbroken” Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

(Score is Load)

Finisher

Metcon (AMRAP – Reps)

ON A 6:00 RUNNING CLOCK…

Buy-In:

750/650m Row

In the remaining time…

AMRAP of:

Power Snatch (Use the Same Load from Workout)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS

12 Strict Toe 2 Bar

12 Strict Pull-Up

24 Unbroken Push-Ups*

*:01 Pause at the Top of Each Push-Up.

-Rest as Needed b/t Sets-

(No Measure)

WORKOUT OF THE DAY