CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

B. 60:00 GPP

Metcon (No Measure)

EMOM x 21 MINUTES*

MIN 1 – 200m Run

MIN 2 – 12 Box Jump Over (24/20)**

MIN 3 – 12 HSPU (Open Standard)

*Should be able to complete each assignment in less than :50 at a moderate-ish pace. If the numbers are too high, adjust down to meet the pace and the time demands.

**Both feet must come to the top of the box

(No Measure)

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (3-3-3-3-3)

3-3-3-3-3

Hang Power Clean*

*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.

(Score is Weight)

WORKOUT OF THE DAY