Announcements

Weightlifting Wednesday 9/22 5:30pm-7:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3 minutes

Prep –

100m Row or Run

10 Empty Barbell thruster

10 Empty Barbell S2OH

10 Burpee

Pigeon stretch x 30-1 minute each side

x 2 sets

Performance- Build up to a heavy set of 3 Thruster in 10:00

Growth- Couch Stretch x 1-2 minutes each side

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

5 Burpee box jump/ step up

10 Thruster 75/55

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

250m Row

5 Barbell S2OH

10 Thruster

Minute 0-5 95/65

Minute 5-10 115/75

Minute 10-15 135/95

Minute 15-20 140/100

Minute 20-25 145/105

Minute 25-30 150/110

Change weights whenever another 5 minutes hits. If you are in the middle of a lift wait until you finish the lifts