Friday 12/22

Great Woods CrossFit – CrossFit

Warm-up

Strength & Accessory

Fitness

Four sets of:

Overhead Squat x 6-8 reps

Rest 45 seconds

Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Farmer’s Carry x 100 feet each arm (HEAVY)

Rest 45 seconds

Performance

Every 2 minutes for 10 minutes (5 sets):

Snatch + 2 Overhead Squats

First set at approx 50-60% of 1-RM Snatch

Snatch + 2 Overhead Squats

Metcon

Fitn: Metcon (3 Rounds for reps)

Three sets for max reps/cal of:

60 seconds of V-Ups

60 seconds of Dumbbell Ground to Overhead

60 seconds of Row for max Calories

Rest 60 seconds

Perf: Metcon (3 Rounds for reps)

Three sets for max reps/cal of:

60 seconds of Toes-to-Bar

60 seconds of Dumbbell Ground to Overhead, Rx 40/25 lbs (Rx+ 50/35lbs)

60 seconds of Assault Bike for max Calories

Rest 60 seconds