CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 SETS ON A 6:00 CLOCK

10 PVC Pass Thrus

10 DB Good Mornings

5 Lunge + Lunge + Squat*

10 Single DB Strict Press**

*Lunge (R) + Lunge (L) + Squat = 1 Rep

**After 1st round, switch to Push Press

Strength

Metcon (Weight)

EMOM x 6 MINUTES

5 Snatch Grip Behind the Neck Push Press*

-Rest 2:00-

EMOM x 6 MINUTES

5 Hang Power Snatch**

*Option to build weight every other round. Keep weight Light-Moderate.

**Option to build weight every other round. Keep weight Moderate.

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

5 DB Goblet Squats (50/35)|(35/20)

10 Alt. DB Snatch

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

3 ROUNDS FOR QUALITY

20 Single DB Curls

20 Single DB Strict Press

20 Single DB OH Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT OF THE DAY