December 30, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2 ROUNDS
:45 Row
10 Alt Spiderman Lunges
10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
Strength
Snatch (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch
We want 1:30-2:00 rest between sets to ensure adequate rest as well as not allowing the body to get cold. There should be no more than 3 attempts at a “1RM”. Below is a suggested loading sequence:
5×50-55%
4×55-60%
3×60-65%
3×65-70%
2×70-75%
1-1-1×80% +
*Last Seen 8/28/19
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)
(Score is Reps)
