CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – Goat Movement 1

MIN 2 – :45 Light Cardio Choice1

MIN 3 – Goat Movement 2

MIN 4 – :45 Light Cardio Choice 2

MIN 5 – Rest

(No Measure)
GOAL: QUALITY | A little GOAT work to start off our deload week. There will be a sizeable reduction in volume and intensity this week — IT WILL BE OK. This is needed every now and then. For this GOAT workout, pick 2 movements (preferably gymnastics or light weightlifting) and complete about :35-:45 of intentional practice. In the light cardio, your choice on what you choose…as long as you mix it up! Have fun with this one and work those weaknesses!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

9/6 Cal Bike

6/6 SA KB Swing

6/6 SA KB Press

9 Single Ring Ring Rows

Skill

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

KB Snatch Progression

-SA KB Deadlift

-SA KB Upright Row

-KB Snatch Transition

-KB Snatch

into…

ON A 8:00 RUNNING CLOCK…

J-Technique Review Rope Climb

-Clamp Seated on Box

-Clamp and Stand from Box

-Hanging Knee Pull

-Jump, Clamp, Knee Pull, Stand

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.

**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

WORKOUT OF THE DAY