Compass CrossFit – GPP WOD
PRE: Warm-up (No Measure)
PARTNER WARM-UP
“You go, hold”
2 sets each
P1 will complete 2 rounds of the following while P2 holds a wall-sit…
5 Inchworms
10 Ring Rows
20 Jumping Jacks
P1 will complete 2 rounds of the following while P2 holds a front plank…
25′ Duck walk
25′ Broad jumps back (focus on full hip extension)
5 Scap Pull-Ups
*From here grab barbells and get ready to start the extended warm-up.
SKILL: Metcon (Weight)
Strength/Skill
CLEAN COMPLEX*
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean
*Build to workout weight. Focus of this session is to establish awareness in Hang Squat Clean
WOD: Metcon (Time)
PARTNER WORKOUT
8 ROUNDS (EACH) FOR TIME
3 Hang Squat Cleans (205/135)|(185/125)
5 Strict Pull-up
7 Burpees
-15:00 Hard Cap-
*Gauntlet Style Flow – P1 starts on HSC, P2 can only begin work on that station when P1 moves to the next station (Strict-Pull-up). P2 follows P1 station to station for the entire 8 rounds.
