CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (1 Rounds for reps)

EMOM x 12 MINUTES

MIN 1 – Cardio Choice (EZ Pace)

MIN 2 & 3 – Quality Rounds + Reps of Complex (Athlete Choice, Light)…

Barbell Complex…

1 Snatch DL

+

Tall Hang Squat Snatch

+

1 OHS

+

1 Squat Snatch

All 4 Movements = 1 Round

(Score is Lowest Rounds + Reps)
GOAL: QUALITY | This workout is all about figuring out your movement and nailing your positions in the 4-Movement Snatch Complex. First movement is a positional pull…focus on keeping the bar close and hips/shoulders rising together. Second movement focus on creating massive extension through the middle of the movement. In the OHS, slow and controlled through the full ROM. Finally, put it all together pulling the bar from the ground for the full squat snatch.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders*

5 Hip to Above the Knee Deadlift

5 Hip to Below Knee Deadlift

5 Full Deadlifts

:30 Bike

*At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.
COACHES NOTE — Once W/U is completed have everyone quickly grab water and light plates to load onto their bar for the teaching progression. 25-45 for the gentlemen and 15-35 for the ladies.

Strength

Deadlift (1×1+ @ 95%)

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25 Double Unders

5 Sumo Deadlifts (275/185)|(185/135)

25 Double Unders

20/15 Cal Bike

(Score is Rounds + Reps)

KG BB: (125/85)|(85/60)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

3-5 SETS

Max Bench Press (185/135)*

Max Ring Rows

-Rest at least 2:00 b/t Sets-

*Goal is at least 7-10+ reps of Bench and 15-20+ Ring Rows each touch.

(Score is Lowest Reps of Each)

KG BB: (85/60)
GOAL: HEAVY | Classic superset for our NCCOMP superheroes. This is a great test of push/pull strength. Make sure you adjust the loading on Bench / foot position on RR as needed to meet the desired stimulus. Rest AT LEAST 2:00 b/t sets…you can rest more but try not to rest more than 5:00 🙂

WORKOUT OF THE DAY