CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Jumping Jacks

8 Jumping Squats

6 Push-Up to Down Dog

Into…

2 SETS

5 BB Deadlift

10 Elbow Punches

5 Front Squat

5 OH Press

Strength

Metcon (Weight)

E2MOM x 14 MINUTES*

1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 Foam Roll Upper Back

2:00 Child’s Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

3-7 Unbroken Ring Muscle-Ups*

20 Alt. Pistols

*Goal is a manageable set of unbroken MU. No failed reps. Find a number that challenges you but confident that you can complete with crisp mechanics.

(No Measure)

WORKOUT OF THE DAY