June 19, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
I. Reverse Tabata
8 Sets of…
10s Bike Sprint
20s OFF
II. Barbell Warm-up
6 Reps of Each Movement…
1.Snatch Deadlift
2.Behind The Neck Strict/Push Press
3.Kang Squat
4.High Hang Muscle Snatch
5.High Hang Power Snatch
6.Hang Power Snatch
7.Overhead Squat
8.Hang Squat Snatch
Strength
Metcon (6 Rounds for weight)
SNATCH COMPLEX
E3MOM x 18 MINUTES…
1 Squat Snatch + 2 OHS*
*Start moderate and progress every set to heaviest set of complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Squat Snatch (115/75)|(95/65)
12 Toes to Bar
18/14 Cal Row
Cool Down
Metcon (No Measure)
5:00 Flow Stretching
