CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

40-30-20-10-10-20-30-40

Unbroken Double Unders*

*After Each Set, Perform 8 Alt. Pistols

(Score is Time)
GOAL: Yes, the set of ten is doubled up on purpose! Looking to test the ability to cruise through unbroken Double Unders while fatigue / stress sets in from the Pistols. The middle of this workout is going to feel very redundant…don’t let it get to you between the ears. Figure out your rhythm, transitions, and ability to stay calm.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 Groiners

10 Jumping Squats

Into…

2 ROUNDS

5 PVC OHS

:10 Bottom of Dip Hold

:10 Ring Support Hold

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Tempo OHS (2111) (Building)*

MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts

*Build to Heavier than Workout Weight. Bar comes from the floor

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

9 Ring Muscle-Ups

18 Overhead Squats (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

RMU OPTION 1: Jumping Ring Muscle-Up

RMU OPTION 2: Strict Pull-Up

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C. STRENGTH / GYMNASTICS

Snatch Balance (3×5)

*Very light. Speed is the priority.

(Score is Weight)

GOAL: Speed underneath the bar and getting comfortable in the pocket.

Snatch Pull (3×1-1-1)

Snatch Pull @ 80% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Percentages coming up from last week but still have to see a FULL extension on each rep.

Snatch (5×1)

Snatch @ 80% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Starting to creep into heavier loading. Each rep should be a very intentional single.

WORKOUT OF THE DAY