CrossFit Coal – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Alt. DB Snatch (50/35)

5 Single DB OH Lunge (L)

5 Single DB OH Lunge (R)

10′ HS Walk*

*Each 5′ interval is 1 rep

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES*

400m Run

10 Inchworms w/ Push-Up

10 Alt. V-Ups

10 Up-Downs

10 Scap Pull-Ups

Easy, For Quality Pace!

Workout

Metcon (Time)

FOR TIME*

10 Jerks (155/105)|(115/75)

30 Burpees

20 Jerks

40 Toes to Bar

30 Jerks

50 Up-Down Over Bar

*Option for Push or Split Jerk.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

20 Jerks (155/105)|(115/75)

60 Burpees

40 Jerks

80 Toes to Bar

60 Jerks

100 Up-Down Over Bar

*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.

(Score is Time)

C. STRENGTH / GYMNASTICS

Back Squat (8-6-4-2-4-6-8)

8-6-4-2-4-6-8*

Back Squat

*Wave loading. Second half of the wave should be heavier than the first. Set of 2 should be the heaviest of all the sets.

(Score is Weight)

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