2
Sep
CrossFit
Announcements
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 – 3:00
Prep-
Barbell RDL x 10
Banded Good morning x 10-15
Banded overhead press x 10
Banded front rack opener x :30-1:00 each side
Mobility-
Snatch warm up
Growth- Banded Hamstring stretch 1:00-2:00 each side
GROWTH & DEVELOPMENT
Deadlift
Heavy working sets
8,6,4,2 8,6,4,2 heavier Every 2:00 x16:00
Metcon (Time)
5 Rounds for time:
15 Ring row
10 Calorie Ski
15 DB Dual S2OH ( heavy as possible)
PERFORMANCE
Snatch grip PP + S. Balance + OHS
3 Snatch grip Behind the neck Push Press
2 Snatch balance
1 OHS
Every 2:00 x 16:00
Building for sets, don’t force failure you can stay at something challenging
Metcon (Time)
For time:
27,21,15,12,9,6,3
Hang power clean 135/95
Bar facing burpee 🙂
115/75
95/65