CrossFit

Announcements

BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly.
DRY NEEDLING with Jamie This Wednesday PM 8/18
Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

800m Jog

+

Prep-

12 Air squat

12 KB swing

12 Banded pull aparts

x 3

+

Mobility –

45 seconds of couch stretch each side

45 seconds banded ankle mobility drill each side

GROWTH & DEVELOPMENT

Squat Clean (Every minute on the minute, for 10 minutes )

EMOM x 10:00

1 Squat clean @ 80% or 5-10 lbs heavier than last week

Metcon (3 Rounds for reps)

3 Rounds for Reps:

1:00 Thrusters @ 75/55…65/45

1:00 Alternating DB snatch

1:00 Ski cals

1:00 Box jump over

1:00 Assault bike cals

1:00 REST

PERFORMANCE

Split Jerk (5 Sets @ 90%, resting as needed )

5 Sets not for time:

1 rep off rack resting as needed between sets @ 90% across

Metcon (3 Rounds for reps)

3 Rounds for Reps:

1:00 Thrusters 95/65

1:00 Alternating DB Snatch

1:00 Box jump over 24/20

1:00 Pull up

1:00 Assault Bike Cals

1:00 Rest