CrossFit 219 – NC COMPETE

A. CONDITIONING

Metcon (Time)

5k Row @ 75% Effort

-Rest Equal Time-

5k Row @ 75% Effort

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

into…

3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Workout

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

“THE 219 BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)|(135/95)

Score is total weight lifted in the 20 minutes(40 reps)

Max Totals = (6,200#/4,200#)

Load and Unload as necessary

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

C. STRENGTH / GYMNASTICS

Power Snatch (6×2)

EMOM x 12 MINUTES

2 Power Snatch*

*Building for 6 sets then hold for 6 sets.