September 19, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
4 ROUNDS INCREASING EFFORT EA. ROUND
200m Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest
**10 MIN CAP**
Teaching
Warm-up (No Measure)
Perform with an empty barbell:
8 Snatch Grip Deadlifts
8 Hang Muscle Snatch
8 Power Snatch
*Afterward athletes can grab some light weight and work on pulling and reestablishing the hook grip as they build to their workout weight in 10 min. or less.
Workout
Metcon (No Measure)
E2MOM x 20 MINUTES (5 ROUNDS)
MIN 1 & 2 – Row 500/400m
MIN 3 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*
MIN 4 – Rest
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch
