CrossFit

Announcements

ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open!

HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

2x

10 barbell upright row

10 barbell front squat

10 tall clean

**empty bar (Round 2- 5 reps)

GROWTH & DEVELOPMENT

Pull Super set

Strict Banded Pull ups x 10-15 Reps Unbroken (controlled and squeeze @ top, building pull strength)

Barbell Bent over Row x 10-15 Reps As heavy as possible for big set

x 4 Super sets

Metcon (Time)

For time:

12 Thruster 75/55

9 Ring row

15 Thruster

12 Ring row

21 Thruster

15 Ring row

Metcon (No Measure)

Every :30 seconds x Sets

Min 1. Ab mat sit up

Min 2. Hollow Rocks

PERFORMANCE

Clean complex (Every 2 minutes, for 10 minutes ( 5 Sets ) )

Clean + Jerk + Hang clean + Front squat + Jerk

@ 80% of max clean and jerk ( this is squat clean and split )

Metcon (4 Rounds for time)

Repeats –

Every 5 minutes for 20:00

40 Double under

20/15 Cal Row

10 Burpee box jump over 24/20

5/3 Bar muscle up ( 12 Chest to bar pull up )