CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

“OPEN 21.1”

FOR TIME

1-3-6-9-15-21

Wall Walks

10-30-60-90-150-210

Double-Unders

(Score is Time)
GOAL: GRIND | Perform AFTER your GPP session. TWO OPTIONS FOR TODAY…OPTION 1 – We know the shoulder burn is real! If this is your second (or third) time through what did you learn? OPTION 2 – \If you are looking for less intensity, use this workout as a recovery / skill session, don’t mind the clock and end it after the set of 9.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ-Mod)

3:00 Bike (:20 Hard / :10 Light)

1:00 Bike (EZ-Mod)

Into…

3 ROUNDS

6/6 DB Arnold Press

30 Mountain Climbers*

10 Hollow Rocks

*Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round.

Strength

Shoulder Press (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

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

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 2:30 RUNNING CLOCK…

12 Up-Downs

8 Push Jerks (155/105)|(115/75)

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Reps)

KG BB: (70/47.5)|(50/35)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take the additional rest and focus on your GPP and Conditioning session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!

WORKOUT OF THE DAY