CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

25′ HS Walk

30 Walking Lunges

35 Double Unders

*Only full completion of a set counts as a rep. No credit for partially completed sets.

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

10 PVC Pass Through

8 Jumping Squats

6 Up-Downs

Into…

1 ROUND*

5 Snatch Deadlift

5 Snatch Grip Press

5 Burpees

*This round will be performed with the empty BB

Strength

Hang Power Snatch (4×3)

ON A 15:00 RUNNING CLOCK…

4×3

Hang Power Snatch*

*Moderate-Heavy for all Sets

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

12/10 Cal Bike

9 Burpees Over the Bar

3 Hang Power Snatch (135/95)|(95/65)*

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Overhead Squat (5×3)

OVERHEAD SQUAT

5×3

Heavy for all 5 sets. Should be heavier than your final set of 5 from a few weeks back. No missed reps. Work out of a rack. No sloppy mechanics.

(Score is Weight)

WORKOUT OF THE DAY