CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 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 minutes…did you hold it? This one will come back in 18 & 21 minute variations in the future…learn to love that pace.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (EZ)
into..
2 ROUNDS
15 Toe Touch Jumping Jacks
10 Groiners
5 Broad Jumps
into…
1:00 Bike (Mod-Hard)
2 ROUNDS (w/ Barbell)
6 Deadlift
12 Elbow Punches
6 Hang Muscle Cleans
Strength
Hang Power Clean (5-Rep )
ON A 18:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Hang Power Clean
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
27-21-15-9
Hang Power Cleans (95/65)|(65/45)
*15/12 Cal Bike after each set
(Score is Time)
KG BB: (42.5/30)|(30/20)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
700/400 Alt. Box Step-Ups (20)*
Week 4 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
C. STRENGTH / GYMNASTICS
Power Clean (1-1-1-1-1*)
Set 1 – Moderate-Heavy
Set 2 – Moderate-Heavy+
Sets 3-5 – Build to Heavy
(Score is Weight)
GOAL: HEAVY | Let’s see what you got for your heavy single! Make sure you warm-up to moderate -heavy before your first working set.