CrossFit

Announcements

Weightlifting Sunday this weekend 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 row ski or bike

Banded Good monring x 10 reps

Deep squat thoracic rotations x 5/5

Empty BB RDL x 6 + 6 Low hang snatch pull

:30 hollow hold

GROWTH & DEVELOPMENT

Snatch Deadlift

E :90 seconds x 5 building sets

2 Reps @ 2 seconds down each rep

+

E :90 seconds x 3 Sets

2 Reps Snatch pull no tempo @ 85% of above

Metcon (Time)

3 Rounds for time:

400m Run

10 Thruster 75/55

15 Lateral burpee

10 Thruster

CAP 20:00

PERFORMANCE

Snatch Deadlift

E:90 seconds x 5 building sets

2 Reps @ 2 seconds tempo down each rep

+

E :90 seconds x 3 Sets

2 Reps Snatch pull no tempo @ 85% of above

Metcon (Time)

5-4-3-2-1

Deadlift 255/185

100-80-60-40-20

Double under

rest 5:00 into

2 Rounds

40 GHDSU ( sit up )

20 Thruster 75/55

CAP 20:00
L1: 225/155

L2: 185/135

L1 Double under:

50-40-30-20-10

No Double under? LEARN THEM! JK:)

10-8-6-4-2

Calorie Ski