CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

“OPEN 14.5”

FOR TIME

21-18-15-12-9-6-3

Thrusters (95/65)

Bar Facing Burpees

(For Time)
GOAL: EFFORT | One of the nastiest Open workouts ever. The best in the world really have to GO from the start in this workout. For all of the mortals out there, there is some subtle pacing in the sets of 21/18 but just slightly off your max pace. Once you get to the set of 15, you need to MOVE. A good goal is trying to do the Thrusters unbroken or with 1 break in the 18 / 15. The burpees should be smooth through the set of 15 then punch the gas.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (7:00 HARD CAP)

200m Run

7 Up-Downs

7 Barbell Deadlifts

7 Jumping Kip Swings

7 Banded Pull Aparts

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS FOR QUALITY

5 Perfect Kipping Chest to Bar Pull-Ups

10 Shoulders Only Butterfly Kip

5 Butterfly Pull-Ups

*Rest as needed b/t movements.

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)

C. STRENGTH / GYMNASTICS

Power Clean (3-3-3-3-3)

Set 1 – Moderate+

Set 2 – Moderate-Heavy

Sets 3-5 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Threes! Athletes can choose to perform as TNG or very fast triples with a drop of the bar off of the shoulder. If you choose the “”3 singles”” you must be right back on the bar.

WORKOUT OF THE DAY