CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

2 SETS FOR QUALITY

2:00 EZ Row

10 Up-Downs

2:00 EZ Bike

50 Double Unders

50 Walking Lunges

-Rest 2:00 Walking b/t Sets-

(No Measure)
-Rest as Needed b/t Part 1 & 2-

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Open your shoulders/traps/scaps to improve deficiencies in the Wide Grip & Overhead Positions.

(No Measure)
GOAL: QUALITY | Mixed modal conditioning and a nice sweat. Perform AFTER your GPP and BEFORE your strength if possible. Same conditioning session from last week before the heavy Oly.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

7/7 Single Arm Kickstand RDL’s

6/6 Half Kneeling Single Arm Curl to Arnold Press

5/5 Single Leg Glute Bridges

:30 Quad Heel Taps

Workout

D.T. DEJA VU (Time)

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS

6 DB Shoulder to OH

9 DB Hang Power Cleans

12 DB Deadlifts

(Score is Time)

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

Finisher

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Front Plank

:30/:30 Side Plank (L/R)

1:00 Quad Crawl

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Overhead Squat (3×3*)

*All sets should be moderate-heavy to heavy.

(Score is Weight)

Squat Snatch (1-1-1*)

*Start heavy and build heavier. Not a 1RM attempt today…heavy with perfect mechanics. No compromises.

(Score is Weight)

GOAL: HEAVY | Your warm-up sets do not count as your working sets! This is your chance this week to go heavy WITHIN REASON. Try to replicate some of the speed and positional awareness from Monday’s skill session. If you are less comfortable with the OH position, keep these more moderate and work on developing the positions. OHS can come out of the rack or blocks with a behind neck split jerk.

WORKOUT OF THE DAY