CrossFit

Announcements

No OPEN GYM Easter Sunday
Monday 18th 9:30am Class Only

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets

15/12 Calorie Bike Row or Ski

10/10 Single arm DB Press

20 Banded pull aparts

20 Fast feel plate hops

20 Russian twist with light medball or DB

GROWTH & DEVELOPMENT

Push Press

Every :90 Seconds x 5 Sets

5 Push Press heavier than last week strict

Metcon (5 Rounds for time)

Every 4:00 x 20:00 ( 5 Sets total )

15/12 Bike

15/12 Row

200M Run

**this should be done FAST

PERFORMANCE

BTN Jerk + OHS

Every :90 seconds x 5 Sets

1 Behind the neck split jerk + 2 OHS

**focus is the split jerk work on perfect form getting under and setting yourself up for the OHS

85% all working sets

Metcon (AMRAP – Rounds and Reps)

18:00 on the clock

800m Run

IN REMAINING TIME

AMRAP

9 Chest to bar

12 Burpee over DB laterally

15 DB Alt. Snatch 50/35