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
Leaderboard Tuesday
Warm Up & Mobility
3:00 Cardio
Prep-
12 goblet squat
12 hollow rock
12 kb swing
6 scap pull up
6 kipping swings on rig
x3
Barbell-
Front rack opener banded x :45 each side
Barbell RDL x 8
Tall cleans x 8
Low hang power clean x 8
Front squat x 8
Athlete warm up skill
GROWTH & DEVELOPMENT
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
60 Calorie row
50 Ab mat sit up
40 Wall ball
30 Power clean 95/65
20 Calorie ski
PERFORMANCE
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
60 Calorie row
50 Toe to bar
40 Wallball 20/14
30 Power Clean 135/95
20 Ring Muscle up ( chest to bar pull up )