CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

BIKE TABATA (8 ROUNDS – :20 FAST PACE // :10 EASY PACE) = 4:00 Total

Into …

2 ROUNDS

5 Toe Touch + Air Squat*

10 Glute Bridge-Ups

5 Up-Downs Over the Bar

10 Body Weight Good Mornings (option to add the barbell to the back rack)

* Standing tall with legs straight in the squat stance, reach down and (possibly) touch the toes. Stand back up into extension, then perform an air squat!

SPECIFIC BARBELL WARM-UP

2 ROUNDS

6 Empty BB Deadlifts

4 Burpees Over the Bar*

6 Hang High Pulls + 4 Hang Muscle Cleans

4 Burpees Over the Bar

Strength

Hang Power Clean (3-Rep Mod-Heavy )

ON A 7:00 RUNNING CLOCK…

Build to a 3-Rep Mod-Heavy Hang Power Clean

-Rest 2:00-

Power Clean (3-Rep Mod-Heavy)

ON A 7:00 RUNNING CLOCK…

Build to a 3-Rep Mod-Heavy Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

4 Power Cleans (185/135)|(135/95)

8 Bar Facing Burpees

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES*

3 Power Cleans (185/135)|(135/95)

5 Bar Facing Burpees

*P1 completes one full round while P2 rests.

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)

WORKOUT OF THE DAY