Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3:00 Bike
Then…
2 ROUNDS
15 Jumping Jacks
10 Groiners + Twist
10 Jumping Squats → 10 Jumping Lunges
5 PVC Press from ¼ squat → 5 PVC Press From Split*
*PVC press will be from the front rack position, :02 pause at the top
Teaching
Warm-up (No Measure)
Proceed with the following progression w/ an empty barbell.
CLEAN 4:00
5 Clean Deadlift + 5 Hang Muscle Clean
3 Hang Power Clean + 3 Hang Squat Clean
3 Squat Clean (Below Knee)
Followed by this overhead progression.
JERK 4:00
5 Strict Press + 5 Push Press
3 Push Jerk (no Bar)
3 Push Jerk (with Bar)
3 Split Jerk (no Bar)
3 Split Jerk (with Bar)
Following these progressions perform a set of:
3 Clean and Jerk: empty barbell
3 Clean and Jerk: light weight
Strength
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Power or Squat, Athlete Choice
*Here break down of how you could spend your 20 minutes building up to 1RM:
0-5 Light-Moderate (40-65%)
5-10 Moderate to Moderate-Heavy (65-85%)
10-15 Heavy (85-95%)
15-20 1RM attempts (95-105%)
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*Even though as originally written as a squat clean & jerk metcon this will be Power or Squat, “Athlete Choice”.
