CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Jumping Jacks

10 Scap Push-Ups

10 DB Around the World

:30 DB Hollow Body Flutter Kicks

Into…

2 ROUNDS

6 Push-Up + Down Dog

8 Up-Downs

10 Deadbugs

12 Alt. DB Press

Strength

Metcon (Weight)

EMOM x 5 MINUTES*

1 Strict Press

+

3 Push Press

-Rest 2:00-

EMOM x 5 MINUTES**

1 Push Press

+

3 Push Jerks

*Build to a Moderate Weight.

**Build to a Moderate-Heavy Weight.

(Score is Weight)

Week 5 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 (1 Rounds for time)

10 SETS

5 Push Jerk (155/105)|(115/75)

10 Up-Downs

-Rest :30 b/t Sets-

(Score is Slowest Set)

KG BB: (70/47.5)|(52.5/35)

WORKOUT OF THE DAY