CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Push Up to Pike

10 Alt. Groiners

5 Barbell Snatch RDL

10 Snatch Grip Strict Press (Behind the Neck)

5 Overhead Squat

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK

Build to or Above Workout Weight…

1 Snatch Pull

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Rounds of Snatch Holleyman*

Immediately Into…

5 ROUNDS

30 Air Squats

15 Wall Ball Ground to Overhead (20/14)|(14/10)

Immediately Into…

10 Rounds of Snatch Holleyman

* 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)

(Score is Time)

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

KG WB: (9/6)|(6/5)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Seated DB Strict Press

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

40 Rounds of Snatch Holleyman**

*Partners Alternate every 4 Rounds of Snatch Holleyman. While P1 is performing Snatch Holleyman, P2 Performs AMRAP of 15 Air Squats + 10 Plate Ground to Overhead (45/35)|(25/15)

** 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)

(Score is Time)

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

KG WB: (9/6)|(6/5)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Seated DB Strict Press

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WORKOUT OF THE DAY