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

Cardio x 3 minutes

Prep-

2x

Wall angels x 12 reps

Deep Squat thoracic alternating stretch (6/6)

Indian Push up x 6

Mobility-

Banded shoulder work + Overhead prep for OLY lifts

GROWTH & DEVELOPMENT

Split Jerk

EMOM x 10:00

1 rep @ 85% or 5-10lbs heavier than last week

Metcon (Time)

2 Sets:

400m Run

10 Burpee box jump

20 Calorie Ski

:90 second rest

10 Deadlift @ 135/95

20 Calorie Row

20 DB Alternating Hang clean and jerk

:90 second rest
CAP 30:00

PERFORMANCE

Squat Snatch

5 Sets @ 90% x 1 Rep

Metcon (Time)

2 Sets

25 Calorie Row

400m Run

25 Single arm Devil Press

:90 second rest

25 Calorie Row

25 Alternating DB hang clean and jerk

400m Run

10 Burpee box jump

:90 second rest
CAP 30:00