CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

500/400m Row

30′ HS Walk

-Rest 3:00 b/t Sets-

(Score is Time for Each Set)
GOAL: SPRINT | Should be about 1:1 work to recover here. Goal is to attack each row as hard as possible then put your hand walking skills to the test. I’d rather you struggle a little more on the HS Walk than game the row. The unfortunate truth is that a lot of athletes will game their workouts too much then when you get faced with a high-skill challenge, gasping for air…the skills aren’t always there or it’s a very scary place to be.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 Up-Downs

8 Groiners

8 PVC Pass Throughs

8 PVC Jumping OHS

Strength

Hang Snatch (3-3-3-3-3)

*Start Light and build to Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

7 Hang Squat Snatch (95/65)|(65/45)

14 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Split Jerk (3×3*)

*Light for all sets. Pause for :02 in the Split before correcting.

(Score is Weight)

Clean Pull (3-3-3*)

*Start light-moderate and build to moderate. Around 50% of 1RM Power Clean.

(Score is Weight)

Metcon (Weight)

3×1-1-1

Power Clean & Jerk*

*Use the same weight from the second set of clean pulls. No pause in the correction of the Jerk…but every rep should be intentional and crisp.
GOAL: QUALITY | Our skill, technique, and mechanics focus for the week. Speed, position, and control in the Jerk…when you are correcting, make sure it’s SOLID. No rushing. In the Clean Pull, powerful and full extension. This should be the drill in which you actually feel like you’re getting as tall as possible. In the PC & Jerk, I’d like to see two distinct movements for the day…explosive and powerful clean / stand & collect yourself / explosive and powerful jerk.

WORKOUT OF THE DAY