CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15/12 Cal Row

15/12 Cal Bike

50 Double Unders

(Score is Rounds + Reps)
GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 & 15 minutes…did you hold it? This one will come back in 21 minute variations in the future…learn to love that pace.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

10 PVC Pass Throughs

10 BB Wide Grip Bent Over Row

2 ROUNDS

5 BB Slow Snatch Deadlift

5 BB Snatch Grip Behind Neck Press

10 Controlled Kip Swings

Strength

Metcon (Weight)

EMOM x 5 MINUTES

1 Snatch Deadlift

+

1 Hang Power Snatch (Below the Knee)

+

1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Practice BMU Skill or Find Adjustment for Workout

(No Measure)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

50 Strict Toes to Bar*

*Every time you break, 5 Strict Pull-Ups / 10 HR Push-Ups / 15 Hollow Rocks

(No Measure)
GOAL; QUALITY | Strict means STRICT…no slop and no adding momentum to your swing. Try to do 10 of your strictest TTB! For the assignment during the break…super strict and rigid.

WORKOUT OF THE DAY