CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
GOAL: SPRINT | We saw Izzy last on the week of 8/16. Can you beat your score? Very interesting workout based on the diverse strategies we see employed by top performers. At the absolute HIGHEST level, we are seeing athletes do 15-25 reps unbroken then finishing with fast singles (on the ladies side, we’ve seen 30 unbroken from a few competitors). The outliers aside, there are 3 main strategies and both can be effective…1.) big set / small set / singles to finish; 2.) small set to start then fast singles; and 3.) fast singles from the jump!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Up-Downs

5 BB Deadlift

5 BB Hang Muscle Clean + OH Press

5 False Grip Ring Rows

Skill

Metcon (No Measure)

SKILL

3-4 SETS

3 Unbroken Ring Muscle-Ups

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18 Hang Clean and Jerks (115/75)|(75/55)

6 Ring Muscle-Ups

15 Hang Power Clean and Jerk

6 Ring Muscle-Ups

12 Hang Power Clean and Jerk

6 Ring Muscle-Ups

9 Hang Power Clean and Jerks

(Score is Time)

KG BB: (52.5/35)|(35/25)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4 SETS FOR QUALITY

:30 Active Chin Above Bar Hold

1:00 Active Bar Hang

:30 Active Bottom of Dip Hold

1:00 Top of Ring Hold

2:00 Wall Sit

-Rest as Needed b/t Sets-

(No Measure)
GOAL: QUALITY | Don’t sleep on your static holds! If you find yourself getting wrecked by this Quality workout…you need to spend a little more time workout some common static / isometric holds. All holds must be done unbroken. Minimal rest b/t movements. If you can go from the hold to the hang / dip to top of the dip without any breaks, go for it!

WORKOUT OF THE DAY