CrossFit Coal – NC COMPETE
A. CONDITIONING
Brian (Time)
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
GOAL: GRIND | Only 3 Rounds? Yea but 15 rope climbs and 75 Back Squats at 185/135. If you are looking for an additional challenge, take the bar from the ground. That will be a VERY different workout. If taking from the ground, you will want to reduce drops. Can you go UB? That’s a tall order and your legs will be GONE the rest of the week. Can you go 15/10? Out of a rack, you have much more freedom to break and divide your sets.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Bike (EZ Pace)
6 Lunge + Lunge + Kang Squat
10 Up-Downs
Into…
1 ROUND
:45 Bike (Mod)
12 Air Squats
6 Burpees (EZ Pace)
Into…
1 ROUND
:30 Bike (Mod-Hard)
10 Barbell Back Squats
6 Burpees (Fast)
Workout
“NCMETCON BASELINE II.I (Test)” (Weight)
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
(Score is Weight)
*Back Squat
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
For today’s 20:00 squat session, athletes should complete the 1×3 Wendler program for their “Heavy 3-Rep” with the increased loading on top of the 90% training max.
Following the squat session, complete the (2) AMRAPs.
“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)
II.II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Take the additional rest and focus on your GPP and Strength session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!