CrossFit Grays Harbor – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Staggered Stance Good Mornings

MIN 2 – :45 Lateral Hops Over the Bar

MIN 3 – :45 Barbell Bent Over Row

MIN 4 – :45 Air Squats

Strength

Deadlift (3×5)

1×5 @ 60%

1×5 @ 65%

3×5 @ 70%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

5 Deadlifts**

5 Hang Power Cleans

5 Front Squats

5 Up-Down Over Bar

*All 3 barbell movements must be completed unbroken. If bar drops during complex complete 10 Burpees.

**Every 3 rounds increase weight.

R1-R3: (95/65)|(65/45)

R4-R6: (135/95)|(95/65)

R7+: (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/55)|(50/35)

WORKOUT OF THE DAY