Monday 7/17

Great Woods CrossFit – CrossFit

Warm-up

20 Jumping Jacks

20 Air Squats

20 Secs Bar Hang (Supinated)

20 Mountain Climbers

10 Jumping Jacks

10 Air Squats

10 PVC Passthroughs

10 Crossover Mountain Climbers

Fitness

Three sets of:

Kettlebell Goblet Squats x 8 reps 3111

Rest 30 seconds

Ring Rows x Max Unbroken Reps (until form breaks down)

Rest 30 seconds

Front Plank x 30-60 secs

Rest 30 seconds

Performance

Three sets of:

Front Squat x 6 reps @ 30X1

Rest 60 seconds

Strict Supinated-Grip Pull-Ups x Max Unbroken Reps

(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)

Rest 90 seconds

Goblet Squat

Tempo Front Squat

Primer

500/350 Meter Row

Kettlebell Deadlift

Kettlebell High-Pull

Kettlebell SDLHP

-OR-

500/350 Meter Row

Clean Pull

Clean High Pull

Muscle Clean

Shoulder Press

Push Press

Push Jerk

Metcon

Fitn: Metcon (AMRAP – Reps)

For three sets, against a 3-minute running clock, perform:

500/350 Meter Row,

Max reps Kettlebell Sumo Deadlift High-Pulls, 53/35 lbs

Rest 3 minutes

Score = Total number Kettlebell Swings

Perf: Metcon (AMRAP – Reps)

For three sets, against a 3-minute running clock, perform:

500/350 Meter Row,

Max reps of Ground to Overhead, 135/95 lbs

Rest 3 minutes

Score = Total number of Ground to Overhead