March 11, 2018
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Compass CrossFit – GPP WOD
March Warm-up (No Measure)
2 rounds:
20 Wall-balls
30 Double-unders
15 Alt. Lunges (in place)
5 Strict Pull-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (No Measure)
10 minutes, EMOM complete:
Odd rounds- 5x Shrug & Drops, 45#-95#
Even rounds- 5x Alt. split jerks, 45#-95#
Clean and Jerk (3-3-3-3-3 reps)
*Scaling
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in warm-up.
*Power & Full cleans allowed today.
