CrossFit

Announcements

WEIGHTLIFTING! 7/14
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 7/14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

800m Jog

into

Hamstring / calf stretching

Barbell-

Good mornings

RDL

Wall Squat

x 2 sets 10-15 reps each

GROWTH & DEVELOPMENT

Strict Press (3 Sets resting 1-2 minutes between sets )

3 Sets of 2 Reps

As heavy as possible No Fails

Metcon (AMRAP – Rounds and Reps)

AMRAP 17:00

20 Calorie Row

10 Wall ball **

20 KB swings 35/26

Female- 10-12LB

Male- 14-16LB

PERFORMANCE

Clean Grip Deadlift (5 Sets resting 1-2 minutes between sets )

5 Sets

5 Reps @ 60%

4 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @80%

** % off your max deadlift

Clean Pulls (3 Sets resting 1-2 minutes between sets )

3 Sets of 5 Reps @ 85-100% of your MAX clean

GOOD REPS HERE! more technique over weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Wall Ball 20/14

25 Calorie Row

20 KB swing 53/35