CrossFit

Announcements

Weightlifting tonight. 5:30-7:30
No 5:30pm Crossfit today.

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Barbell warm up as group

GROWTH & DEVELOPMENT

Clean pull + Squat clean

Emom 8:00

1 rep clean pull + 1 squat clean @ moderate build

Clean & Jerk

Emom 8:00

1 clean + jerk

Stay moderate all good reps

Metcon (No Measure)

Emom 15:00

1. 14 Burpee

2. 18 DB hang clean & jerk (9/9)

3. 14 Thruster 65/45

4. 18 Ab mat sit up

5. REST

PERFORMANCE

Clean complex

Every 2:00 x 16:00 (8 sets)

Clean + S2OH + Front squat

Max out!!!

Clean complex

Every 2:00 x 16:00 (8 sets)

Clean + S2OH + Front squat

Max out!!!

Metcon (No Measure)

Emom 15:00

1. 14 Lateral burpee

2. 18 DB hang clean + jerk

3. 18 Thruster 95/65

4. 14 Toe to bat

5. REST