CrossFit

Announcements

Every other Wednesday is WEIGHTLIFTING! 6/16 this week
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 6/16. Don’t forget if you are signed up

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog

into

1:00 hamstring stretch

1:00 pigeon

BARBELL WARM UP

RDL

High Pull

Muscle clean

Strict press 2-3x through 5-10 reps

GROWTH & DEVELOPMENT

Strict Press (Resting as needed between 5 Sets)

5 Sets

4 Reps @ 75% of last weeks 1 RM

Metcon (No Measure)

3 Sets:

:20 KB swing

:20 Goblet Squat

:20 Assault bike

+ 2:30 Rest between sets

5:00 rest into

3 Sets:

:20 DB hang clean

:20 DB S2OH

:20 Box jump

+ 2:30 Rest between sets

PERFORMANCE

Power Clean (Every 2 minutes, for 12 minutes )

1.1.1 Triple for the day

Every 2:00 building from 70-75%

Metcon (AMRAP – Reps)

12:00 on the clock:

80/65 Calorie Row

Remaining time perform

AMRAP

6 Deadlift 225/155

29 Double under

18 Wallball 20/14
Score will be final reps of AMRAP