Friday 11/24

Great Woods CrossFit – CrossFit

Warm-up

3 minutes of Cardio, then…

2 Rounds of:

10 PVC Passthroughs

10 Squat Jumps

10 Band Pull-Aparts

10 Scorpions (5 each side)

10 Glute Bridges (2 sec hold at top)

30 sec Plank

Strength & Accessory

Fitness

Four sets of:

Bench Press x 6-8 reps @ 20X1

Rest 45 seconds

Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Supine Med Ball Leg Curls x 12 reps @ 2110

Rest 45 seconds

Performance

Bench Press

Set 1 – 5 reps @ 80% of 1-RM

Set 2 – 3 reps @ 85% of 1-RM

Set 3 – 3 reps @ 90% of 1-RM

Set 4 – 2 reps @ 95% of 1-RM

Set 5 – 2 reps @ 95% or more of 1-RM

Set 6 (optional) – Test 1-RM

Rest 2-3 minutes between sets and use that time to warm-up for the snatches & overhead squats in the MetCon portion.

Bench Press

Metcon

Fitn: Metcon (Time)

5 Rounds for time:

14 Dumbbell Thrusters

14 Box Jumps

Perf: Bobb (Time)

5 Rounds for time of:

7 Hang Power Snatches, 95/65 lbs

7 Overhead Squats, 95/65 lbs

14 Box Jumps, 24/20 in