CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the GPP with the class or a few buddies! Option to take today or tomorrow as an additional Rest Day this week.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – 10 Kip Swings + 10 Knee Raises

MIN 3 – 7 Snatch Deadlifts + 7 Clean Deadlifts

MIN 4 – :45 Up-Downs

Workout

MASHED POTATOES (Time)

3 ROUNDS FOR TIME

15 Power Snatch (115/75)|(75/55)

20 Toes to Bar

25 Power Cleans

100 Double Unders

(Score is Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

30 Power Snatch (115/75)|(75/55)

40 Toes to Bar

50 Power Cleans

200 Double Unders

*Split work as needed. P1 works while P2 rests.

(Score is Time)

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

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

WORKOUT OF THE DAY