Wednesday 12/13
Great Woods CrossFit – CrossFit
Warm-up
3 Minutes of Assault Bike, then..
10 Leg Swings/leg (forward, back, left, right)
20 Air Squats
20 Walking Lunges
20 PVC Passthroughs
1 minute of Ankle Dorsiflexion/side
FITNESS
2 Rounds of:
8 Bulgarian Split Squats each leg
15-20 sec Supine Grip Hang From Bar
30 sec Plank
PERFORMANCE
w/ a PVC Pipe, 5 reps of each
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Drop
Hang Snatch
Snatch from Mid Shin
Strength & Accessory
Fitness
Four sets of:
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Hollow Hold Flutter Kicks x 45-60 seconds
Rest 60 seconds
Performance
Take 20-25 minutes and build to today’s 1RM Snatch
Snatch
Metcon
Fitn: Metcon (Time)
20, 15 and 10 reps for time of:
Single Arm Dumbbell Snatches
V-Ups
Perf: Isabel (Time)
For Time: 30 Snatches, 135# / 95#