CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Wear a 20# vest and alternate between 1:00 Run / 1:00 Walking. Once the clock starts, no stopping…pick a pace you can sustain a steady jog and brisk walk.
(No Measure)
Goal: Just move for 20:00 with the additional weight on your body. This should be a grind…at some point you will want to stop — don’t unless you absolutely need to. After you get to the 15:00 mark, visualize yourself at the end of a workout and put yourself in the state of mind that you will finish no matter what.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Cardio of Choice (Run / Row / Bike)
Immediately into…
3 SETS (7:00 CAP) w/ an empty barbell
5 Snatch Grip Deadlift
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
10 Elbow Punches
5 Front Squats
Workout
Metcon (Time)
FOR TIME*
30 Power Snatch (135/95)|(95/65)
*Every minute starting at 3,2,1 GO, perform 5 Front Squats.
-10:00 Time Cap-
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
20 ROUNDS FOR TIME*
3 Front Squats (135/95)|(95/65)
3 Power Snatch
*Alternate every round. Partner 1 completes a round while Partner 2 rests.
(Score is Time)
KG BB: (60/45)|(45/30)
Post-Workout Strength
On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )
On a 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Hang Squat Snatch
(Score is Weight)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength — rest and recover. If you have time, find a quiet space to reflect on your goals for 2021 and be grateful for another solid week of training.