CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
2 SETS
1:30 – Calorie Bike
1:30 – Max Double DB Burpees (Athlete Choice)
1:30 – Max DB Box Step-Ups (24/20)
1:30 – Max DB Front Rack Lunges
1:30 – Calorie Row
-Rest 1:30 b/t Sets-
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms
Into…
2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats
10 Cossack Squats
5 Hang Muscle Snatches
Extended Warm-up
Hang Power Snatch (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Snatch
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 5 Reps of Bench Press*
MIN 2 – :50 Max Rope Climb
MIN 3 – :50 Max Wall Walks
*Athlete Choice, Heavy — choose a weight that you can not complete more than 5 reps without breaking.
(Score is Reps)