December 08, 2015
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Compass CrossFit – GPP WOD
What to Expect: Go Heavy
Front Squat (75%x 5 reps, 85%x 3 reps, 95%x 1+ reps)
Power Clean (3x TnG power clean @ 60% 1 RM)
10 rounds – Every 30 seconds
Metcon (Weight)
Complete 7 rounds for time of:
35x double unders
1x squat clean
There are *Kickers
*Kickers:
1) You must use the same weight across the board for the cleans. Meaning…Once you declare a weight for the clean, you must stick with it for the entire 7 rounds.
2) If you miss a clean, you do not get a “redo” rep or mulligan. Move straight into the next round of double-unders. Choose wisely!
*Post time and accumulated total weight cleaned for the 7 rounds (I.E.: If you choose 225# for your cleans and make all 7 lifts your total will be 1,575 (225#x 7 successful cleans); however if you miss 1 one rep, then it would be 1,350 (225#x 6 successful cleans).
