Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
Skill
Warm-up (No Measure)
CLEAN PROGRESSIONS
5 High Hang Power Clean + Front Squat
5 Hang Power Clean + Front Squat
5 Power Clean + Front Squat
Then with an empty bar:
5 Push Jerks
5 Split Stance Strict Presses
5 Split Jerks
Then*…
5 High Hang Power Clean & Jerks
5 Hang Power Clean & Jerks
5 Power Clean & Jerks
*The goal here is on this last piece is going right from the catch of the clean, into the jerk overhead. Loads should be moderate to workout weight for this practice session.
Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)
Workout
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)
*Every minute including 3,2,1 go…perform 15 Air Squats
(Score is Reps)
