CrossFit Coal – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
10 Elbow Punches
10 Alt Groiners
20 Jumping Jacks
Into…
3 SETS
10 Empty BB Strict Press
16 Reverse Lunges
20 Single/Double Unders
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean
+
2 Split Jerks
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
12-9-6
Shoulder to Overhead (155/105)|(115/75)
50-50-50
Double Unders
-Rest 2:00-
21-15-9
Shoulder to Overhead (115/75)|(75/55)
50-50-50
Double Unders
(Score is Time)
KG BB1: (70/55)|(50/35)
KG BB2: (50/35)|(35/25)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
1-2-3-4 and so on…
Power Clean (155/105)
Ring Muscle-Up
(Score is Rounds + Reps)
Goal: Shorter, simulated “Open-Style” workout. If you are not comfortable with the RMU, feel free to sub-in C2B pull-ups (2-4-6-8…). For most athletes, this will become a “workout” at around the round of 8 or 10. At that point, managing your rest/work to avoid failure is key. If you start failing RMUs, this workout is over.