CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
2 SETS FOR QUALITY
2:00 EZ Row
10 Up-Downs
2:00 EZ Bike
50 Double Unders
50 Walking Lunges
-Rest 2:00 Walking b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & 2-
2. ON A 10:00 RUNNING CLOCK…
Open your shoulders/traps/scaps to improve deficiencies in the Wide Grip & Overhead Positions.
(No Measure)
GOAL: QUALITY | Mixed modal conditioning and a nice sweat. Perform AFTER your GPP and BEFORE your strength if possible.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
8:00 Running Clock…
500m Row
Into…
4 Sets*
6 Clean Deadlifts
4/4 Elbow Punches
6 Hang Muscle Cleans
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1500/1250m Row
45 Hang Power Clean (155/105)|(115/75)
*Partition Row & Reps in any way or order to complete the work.
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
C. STRENGTH / GYMNASTICS
Heaving Snatch Balance ( 3-3-3*)
*Heavier than week of 9/20. :02 Pause in the bottom of each rep.
(Score is Weight)
High-Hang Snatch (3×3)
High Hang Squat Snatch*
*Moderate for all sets. :01 Pause in the bottom of each rep. Lighter than week of 9/20, goal is speed, extension and crisp mechanics.
(Score is Weight)
Front Squat (3×3*)
*All sets should be moderate-heavy to heavy. Heavier than week of 9/13.
(Score is Weight)
GOAL: QUALITY | Speed, position, and then loading. HSB should come up in load slightly but keep it light enough to ensure perfect mechanics and speed. A great drill to improve the HSB are trap door drops, Tall Cleans, and behind the neck wide grip Push Press. For the HHS, I’d like to see the bar starting above mid-thigh…priority for this movement is extension and obviously finishing the lift with a strong pull under. If you find yourself missing forward, focus on finishing your extension with your shoulders behind the bar THEN get yourself under the bar.