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
400m jog
Prep-
12 PVC pass through
12 Wall squats
Double under/Single x :30
12 PVC OHS
X 2 sets
Mobility-
Banded front rack opener
Banded shoulder stretch
X :45 each side
GROWTH & DEVELOPMENT
Strength & Accessory
Single arm/leg KB crossover RDL x 12 each side controlled @ 20×1 tempo
Into
Turkish get up x 2 each side
5 sets through resting as needed
Metcon (AMRAP – Rounds and Reps)
AMRAP 21:00
21 Calorie Row
21 Kettlebell Swing
21 Air squat
PERFORMANCE
Clean and Jerk
5 Sets @ 90% x 1 C&J
resting as needed between each set
Metcon (Time)
For time:
75 Double under
18 OHS 95/65
15 Bar facing burpee
12 OHS
50 Double under
– Rest 3:00
into
9 Power snatch 95/65
12 Lateral burpee
15 Power Snatch
12 Lateral burpee
9 Power Snatch
– Rest 3:00
into
75 Double under
18 OHS 95/65
15 Bar facing burpee
12 OHS
50 Double under