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Weightlifting is back tonight! 5:30-7:30 **ONLY 4:30 CROSSFIT TONIGHT

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm Up & Mobility

3 minutes easy cardio

+

Banded shoulder stretch

+

PVC snatch warm up

Pass through

OHS

Snatch balance

Pulls

Tall snatch

+

Build up to a heavy single snatch EMOM x 8 ( or clean if you’re performing the alternative WOD)

+

3 sets ( only if you’re doing 17.3)

25 Double under

5 chest to bar

5 Squat snatch @ 95/65

resting 1-2 minutes between each set ( get that heart rate going )

GROWTH & DEVELOPMENT and PERFORMANCE

17.3: Metcon (AMRAP – Reps)

Prior to 8 minutes complete:

3 Rounds of:

6 chest to bar pull up

6 squat snatches 95/65

Then, 3 Rounds of:

7 chest to bar pull up

5 squat snatches 135/95

**Prior to 12 minutes complete:

3 Rounds of:

8 chest to bar pull up

4 squat snatches 185/135

**Prior to 16 minutes complete:

3 Rounds of:

9 chest to bar pull up

3 squat snatches 225/155

**Prior to 20 minutes complete

3 Rounds of:

10 chest to bar pull up

2 squat snatches 245/175

**Prior to 24 minutes complete:

3 Rounds of:

11 chest to bar pull up

1 squat snatch 265/185

** if all reps are completed time cap extends by 4 minutes
Scaled ages 16-54:

Pull up or Jumping chin over the bar pull up

Squat snatches or Power into OHS are permitted

Weights-

men: 45-75-95-115-135-155

women: 35-55-65-75-95-105

Metcon (Time)

Alternative workout:

3 Rounds for time:

6 Hang power clean 65/45

6 Calorie Assault bike

+

rest 2:00

3 Rounds for time:

5 Hang power clean 75/55

7 Calorie Assault bike

+

rest 2:00

3 Rounds for time:

4 Hang power clean 95/65

8 Calorie Assault bike

+

rest 2:00

3 Rounds for time:

3 Hang power clean 115/75

9 Calorie Assault bike

+

rest 2:00

3 Rounds for time:

2 Hang power clean 135/95

10 Calorie Assault bike
Scaled weights:

Men- 45-55-65-75-85

Women- 35-45-55-65-75