Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row
10 PVC Pass Through
10ft Duck Walk*
5 Superman / 5 Hollow Rock
5 Broad Jumps
*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.
Warm-up (No Measure)
SPECIFIC WARM-UP
With the empty barbell:
3 Behind the Neck Power Jerk + OHS
3 High Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Hang Squat Snatch
Following this progression, and still with the empty barbell, Perform 3 Reps:
“Mid-Shin” — This is the athletes start position and they will hold here for :02
“Above Knee” — Going from the start position to the hang position, hold for another :02
“Go” — Athletes will finish the squat snatch
Warm-up (No Measure)
Then load a light weight on the bar for 3 power snatch and 2 squat snatch (athletes will begin in their snatch starting position):
“Below Knee” — Athletes will push feet into the floor and pause with the bar below the knee
“Above Knee” — Athletes will push feet into the floor further and pause with the bar above the knee in their hang position
“Go” — Athletes will finish their snatch movement
Strength
Snatch (1×1)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Snatch*
*Power or Squat, Athlete Choice
*Recommended break\down of how to spend 20 minutes building up to 1RM:
0-5 Light-Moderate (40-65%)
5-10 Moderate to Moderate-Heavy (65-85%)
10-20 Heavy (85-95%) moving into 1RM attempts (95-105%)
Workout
Metcon (AMRAP – Reps)
ON 7:00 RUNNING CLOCK…
1k Row / 800m Run (4:00 cap)
Max Rep Power Snatch (135/95)|(95/65)
