CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
15 Wall Balls (20/14)
75 Double Unders
15 Hand Release Push-Ups
*Every 3:00 including 3,2,1 go…perform 2 “Heavy” Power Cleans. Pick a weight that you can do an automatic single but need to reset for the next rep.
(Score is Rounds + Reps)
Goal: This workout is meant to be a mix of sustainable intensity and heavy lifting. The weight you choose today should be automatic but it should also make you stop and think for every rep. All movements today in the triplet should be done with a quick, controlled pace…little to no rest in the sets or between movements.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
6 Upright Rows
8 Muscle Cleans
10 Bent Over Rows
12 Hollow Rocks
Workout
Metcon (Time)
3 ROUNDS FOR TIME
16 Sit-Ups
12 Hang Power Cleans (115/75)|(75/55)
6 Bar Muscle-Ups
(Score is Time)
-Rest 2:00-
1 ROUND FOR TIME
48 Sit-Ups
36 Hang Power Cleans
12 Bar Muscle-Ups
(Score is Time)
KG BB: (50/35)|(35/25)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
6 ROUNDS FOR TIME*
12 Hang Power Cleans (115/75)|(75/55)
6 Bar Muscle-Ups
(Score is Time)
-Rest 2:00-
2 ROUNDS FOR TIME**
36 Hang Power Cleans
12 Bar Muscle-Ups
*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.
(Score is Time)
KG BB: (50/35)|(35/25)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
Optional Finisher
Metcon (AMRAP – Reps)
3 SETS
10 Slow Barbell Curls
Max Unbroken Banded Hammer Curls*
*Must be done immediately after setting the barbell down.
-Rest as needed b/t Sets-
(Score is Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)