CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Work – Hit GPP Hard!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats
-THEN-
SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
Extended Warm-up
Thruster (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster
Workout
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
C. STRENGTH / GYMNASTICS
Overhead Squat (3-3-3-3-3 into 5×3)
10 SETS
3 Overhead Squats*
-Rest as Needed b/t Sets-
*Barbell must be snatched from ground. Can either squat snatch for 1st rep or power snatch then complete 3 squats. Build for first 5 sets then perform final 5 sets at same weight.
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