CrossFit – Wed, Mar 1

Announcements

FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio of choice

3 Sets of the following:

Barbell RDL x 8

Barbell Hang High pulls x 8

Barbell Overhead press x 8

Wall squat x 8

Wall angels x 8

Inch worm x 3-5

Child pose x 30 seconds to a minute

GROWTH & DEVELOPMENT

Bench Press (Every 2 minutes x 12 minutes
6 Sets of 3 Reps
Building to heavy triple )

Bent Over Row (Barbell bent over row
Every 2 minutes x 12 minutes
6-8 reps
heavy across the board )

Metcon (Time)

3 Rounds for time:

12 Alternating DB Snatch

12 Hanging knee raises/ Ab mat sit up

12 DB Box step over

100 Single under

CAP 10:00

PERFORMANCE

Snatch (Every 2 minutes x 12 minutes
Snatch Deadlift
Hang squat snatch
Overhead squat

Building to something heavy, have fun with this- next strength cycle starts next week! )

Squat Clean and Jerk (Every 2 minutes x 12 minutes
Clean deadlift
Hang squat clean
Front squat
Split jerk

Building to something heavy for the day )

Metcon (Time)

3 Rounds for time:

12 Alternating DB Snatch

12 Toe to bar

12 Burpee box jump over

50 Double under

10:00 CAP