Monday 8/21

Great Woods CrossFit – CrossFit

Mobility

PVC Passthroughs x 20 reps (slow and arms fully locked out)

3D Hydrant

Warm-up

FITNESS:

2 Rounds of:

30 sec Assault Bike

10 Kettlebell Goblet Squats

5 Scap Pull-Ups + 20 secs hang

PERFORMANCE:

Burgener Warm Up w/PVC

Down and Finish

Elbows High and Outside

Muscle Snatch

Snatch Lands 2″, 4″, 6″

Snatch Drops

Tall Snatch

High Hang (Hip)

Low Hang (Knee)

Strength & Accessory

Fitness

Four sets of:

Dumbell Front Squats x 8-10 reps @ 3011

Rest 45 seconds

Strict Pull-Ups x 8-10 reps (partner or band assisted) @ 2110

Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

Performance

Four sets of:

Hang Snatch Pull + 2 Hang Snatch

Rest 2-3 minutes

Front Squat

Hang Snatch

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Dumbbell Thrusters

6 Box Step-Ups with Dumbbells in Farmer’s Carry

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Thrusters, 115/75 lbs

9 Pull-Ups

12 Box Jumps (30″/24″)