CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Calories)
ON A 18:00 RUNNING CLOCK…
3:00 Bike EZ
3:00 Row EZ
3:00 Bike Mod
3:00 Row Mod
3:00 Bike Hard*
3:00 Row Hard*
*For the Hard Efforts, remain in control the entire time. Do not let your breathing get away from you. Think about this as 18:00 of slowly increasing effort in each new interval.
(Score is Cals)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Bootstrappers
5 Pike Push-Ups
10 Jumping Air Squats
Immediately Into…
AMRAP x 4 MINUTES
10 Barbell DL
5 Hang Muscle Cleans
5 Shoulder Press
10 Push Press
Strength
Push Jerk (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk*
*Option to come from the floor or the rack.
(Score is Weight)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
HERO WORKOUT
“PARTNER DT”
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks
*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
5 SETS
1:00 Strict Pull-Ups*
1:00 Rest
1:00 Kipping HSPU*
-Rest as Needed b/t Sets-
*Clear chin over the bar and clear extension of the elbow at the bottom in the Pull-Up. Clear extension and control at the top of the HSPU.
(Score is Reps)