July 24, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2 min mod pace bike ride/ row followed by…
2 ROUNDS
10 Banded Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump
Into…
2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*
*Can also perform hang power snatches as a substitute.
Strength
Back Squat (5×3 (20X1))
Back Squat @70-80% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Overhead Squats (95/65)|(65/45)
9 Bar Facing Burpees
*Pre Workout Prep*
To be performed after the squat session, prior to the workout.
2 SETS OF:
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Push Ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Slow pace: Bike/Row/Walk
