Announcements

Weightlifting Class Wednesday 10th @ 5:30pm ** no 5:30 CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

10 wall angels

10 DB bent over reverse fly’s

10 Banded pull apart

x 2-3 sets into

Pec stretch , PVC pipe pass through, Barbell warm up

GROWTH & DEVELOPMENT

Supersets

1. Standing Strict Press Barbell @ moderate weight x 8 reps

2. Tripod DB Single arm Bent over row x 8 each arm heavy weight

3. 50Ft DB Death March HEAVY as possible 25ft down 25ft back

x 4 sets resting as needed between sets

Metcon (No Measure)

3 sets POWER endurance:

:30 seconds Single arm Alternating DB hang clean and jerk

:30 seconds jump rope

:30 seconds Burpee

+ 2:30 off between sets

3 Sets POWER endurance:

:30 seconds Single arm DB alternating Snatch

:30 seconds DB Goblet squat

:30 seconds Assault Bike GOOO!

+ 2:30 off between sets

PERFORMANCE

Snatch Pull + Squat Snatch

Every :75 seconds x 12 sets

4 Sets @ 85%

4 Sets @ 87%

4 Sets @ 88-90%

Metcon (No Measure)

3 Sets POWER endurance:

:30 seconds Single arm Alternating DB snatch

:30 seconds Double under

:30 seconds Burpee

+ 2:30 off between sets

3 sets POWER endurance:

:30 seconds Single arm Alternating Devil Press

:30 seconds DB Goblet squat

:30 seconds ASSAULT BIKE GOOO!

+ 2:30 off between sets