CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

8/8 Lunges

10 Up-Down Mountain Climbers

10 Single DB Strict Press/ PP

8/8 Single DB ATW

Into…

2 ROUNDS

10 Lunges

10 Up-Down Over DB

10 Single DB Push Press

8/8 Single DB ATW

Strength

Metcon (Weight)

EMOM x 5 MINUTES*

5 Strict Press

-Rest 1:00-

EMOM x 5 MINUTES

3 Push Press

-Rest 1:00-

EMOM x 5 MINUTES

1 Push Jerk

*Build to a Light-Moderate Strict Press. Build to a Moderate Heavy Push Press. Build to a Heavy Push Jerk.

(Score is Weight)

Week 4 of 8**

**The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.

Workout

Metcon (3 Rounds for time)

3 SETS

20 Jumping Lunges

15 Up-Downs Over the Bar

10 S2OH (155/105)|(115/75)

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

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

WORKOUT OF THE DAY