1
Feb
CrossFit – Wed, Feb 1
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 minutes bike row or ski warm up
5:00 athlete choice stretch/ mobility
GROWTH & DEVELOPMENT
Bench Press (6 Sets of 5 Reps
Building off last week)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
21 Wall ball
18 Alternating DB Snatch
15 Knee raises ( ab mat sit up )
12 Box jump
9/6 Calorie Bike
PERFORMANCE
Bench Press (6 sets of 5 reps
building off last weeks weight )
Metcon (3 Rounds for time)
3 Sets-
30/20 Calorie Row
15 Chest to bar
3 Squat clean + 2 Front squat + 1 Jerk
Set 1= 70%
Set 2= 75%
Set 3= 80%
of your clean and jerk !
2:00 rest between sets