Friday 10/27

Great Woods CrossFit – CrossFit

Warm-up

FITNESS:

15 second assault Bike Sprint (100% effort)

50 ft. Single Arm DB Overhead Walk (switch arms at 25 ft) (just a walk, not lunges)

Single-Arm Ring Row Left Arm

15 second assault Bike Sprint (100% effort)

50 ft. Single Arm DB Overhead Walking Lunge (switch arms at 25 ft)

Single-Arm Ring Row Right Arm]

PERFORMANCE

5 Reps of each w/ empty barbell:

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Drop Snatch

Hang Snatch

Snatch from Below Knee

Strength & Accessory

Fitness

Three sets of:

Single-Arm Overhead Walking Lunge x 20 steps (10/arm)

Rest 60 seconds

Landmine Row x 8 reps each side @ 2011

Rest 60 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 60 seconds

Performance

Take 15-20 minutes and build to today’s 1-RM Snatch

Snatch

Metcon

Fitn: Metcon (Time)

For time:

40 Single Arm Alternating Dumbbell Snatches

20 Alternating Reverse Lunges with DB Goblet Hold

10 Strict Pull-Ups

30 Single Arm Alternating Dumbbell Snatches

15 Alternating Reverse Lunges with DB Goblet Hold

10 Strict Pull-Ups

20 Single Arm Alternating Dumbbell Snatches

10 Alternating Reverse Lunges with DB Goblet Hold

10 Strict Pull-Ups

Perf: Metcon (Time)

For time:

40 Single Arm Alternating Dumbbell Snatches, 50/35 lbs

20 Alternating Reverse Lunges with DB Goblet Hold, 50/35 lbs

20 Pull-Ups

30 Single Arm Alternating Dumbbell Snatches

15 Alternating Reverse Lunges with DB Goblet Hold

15 Pull-Ups

20 Single Arm Alternating Dumbbell Snatches

10 Alternating Reverse Lunges with DB Goblet Hold

10 Pull-Ups