Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning — HA-UGEEEE lifting day. Get after the GPP & Strength portions with the class or a few buddies!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist
Into…
2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*
*Round 2: Switch to Box Jumps
Strength
Snatch (1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch*
*Athlete Choice for Power or Squat
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)
Box Jumps (24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1-Rep (Heavy))
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk*
*Athlete Choice for Power or Squat
(Score is Weight)
GOAL: HEAVY | Heavy FOR THE DAY. Not necessarily chasing a 1RM here. You can choose to perform this lift before or after your GPP test for the day. If you want to be fresh for the C&J, do it before your GPP. If you want to test your life after significant pre-exhaustion, do it after your GPP.
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