Friday

CrossFit Coal – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Deload week — heavy week of training coming next week! Take the extra time to rest and recover. Read a book, spend time with friends or family, do something very low intensity outside of the gym.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Single Unders

10 Single DB Front Raises

10 Scap Push-ups

25 Single Unders

10 Single DB Strict Press

5-10 Push-ups

Into…

2 ROUNDS

20 Double Unders or 40 Single Unders

10 DBL DB Strict Press*

5 Burpees

*R2 complete 10 DBL DB Push Press.

Strength

Shoulder Press (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Double Unders

15 Strict Press (95/65)|(65/45)

90 Double Unders

30 Push Press

120 Double Unders

45 Push Jerks

(Score is Time)

BB KG: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Push Press (5-5-5)

*Set 1 @ 40%

Set 2 @ 50%

Set 3 @ 60%

GOAL: Deload Week 5 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.