Tuesday

23
Mar

Tuesday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

1. ON A 12:00 RUNNING CLOCK…

Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. ON A 12:00 RUNNING CLOCK…

Muscle-Up, HSPU or HS Walk Practice*

*Athlete should work on high skill gymnastics at level appropriate for their current need. Advanced should focus on connecting sets / reps after preexhaustion. Intermediate should work on connecting reps without any preexhausrtion. Beginners should work on building blocks of the movement of accessory work.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES

4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees

4 Hollow Rocks

4 Broad Jumps (or Tuck Jumps)

-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)

2 SETS

3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)

3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)

3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength

Hang Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Load)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#