CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

12 Alt. DB Clean (70/50)

50 Double Unders

50m Run

(Score is Time)
GOAL: SPRINT | Interesting workout…heavy and fast. For the DB Cleans, I recommend a wide stance and the DB between your feet. For this workout, I would like to see both heads of the DB touch the ground. The rep is complete at the top when the hips and knees are extended and a single head of the DB rests on the shoulders. After the DB, there’s no reason and nowhere to slow down. Just go baby.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike*

6 Inch Worms

7/7 Single Leg DB RDL

8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round

**Rd 3 Perform 6 Burpees over the DB

Strength

Deadlift (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

(No Measure)

KG BB: (115/79)|(79/50)

C. STRENGTH / GYMNASTICS

Front Squat (1-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to Heavy 1-Rep Front Squat*

(Score is Weight)

GOAL: HEAVY | Re-Testing Week 6 of 6 for Wendler Cycle. Perform before your GPP session or any other lifting for the day.

WORKOUT OF THE DAY