June 08, 2015
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Compass CrossFit – GPP WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*Substitute Back-extensions w/t Behind neck Snatch grip press.
3 Position Clean + Jerk (Perform Every 2 min, for 10 rounds)
1x high hang clean + 1x hang clean + 1x clean + 1x split jerk
*These are all squat cleans, but you do not have to treat them as touch and go. Perform a split jerk only after the third clean.
Metcon (AMRAP – Rounds)
3 rounds – Complete AMRAP in 3 minutes of:
3 Deadlifts, 95/65-lbs
6 Push Press
9 Back Squats
Rest 60 seconds between each 3 minute AMRAP
