Compass CrossFit – GPP WOD
Independence Day Hours: 9AM Only, All other classes closed.
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike or Row
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps
Teaching
Warm-up (No Measure)
Athletes will perform the following Burgener Style warm-up with the PVC pipe:
5 Pull to Power
-Athletes will start in the scarecrow position with the PVC pipe. Command is “Toes” and athletes will come up onto their tip toes. On “Go” athletes will turn over into the power snatch receiving position.
3 Pull to Squat
-Same start as above on the toes, but on “Go” athletes will turn over into the squat receiving position
3 Tall Squat Snatch
-Athletes will start with the bar at their hips, knees bent and on your “Go” perform a squat snatch.
Now grab a barbell to perform the drills below…
5 Snatch Deadlift
5 High Hang Jump and Shrug
3 High Hang Power Snatch
-set bar down to give grip a break-
3 Hang Power Snatch
3 Below Knee Power Snatch
-set bar down to give grip a break-
3 Below Knee Power Snatch + Squat
3 Below Knee Squat Snatch
Put a light weight on the bar and perform a set of three squat snatch from the floor. (Newer athletes should take the barbell from the hang or below the knee).
Strength
Snatch (8×2)
SNATCH COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Snatch*
*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across (5×2)
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jump (24/20)
-Rest 2:00-
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jumps (24/20)
