CrossFit – Wed, Mar 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike row or ski

Banded Hamstring stretch

Foam roll

GROWTH & DEVELOPMENT

Clean grip Deadlift (Waves every 2 minutes
8/6/4/8/6/4
)

Strict press (8/6/4/8/6/4
waves )

Every 1:30 minutes for 6 sets

Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

3 Power clean 95/65

6 Lateral Burpee

9 Calorie Bike

12 Deadlift

PERFORMANCE

Clean lift off + Clean hang pulls + Clean pull from floor (No Measure)

3 Clean lfit off

3 Hang clean pulls

3 Clean pulls from deck

x 4 Sets resting 1:00-1:30 between sets

Strict press (8/6/4/8/6/4
Waves )

Every 1:30 minutes for 6 sets

Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

3 Snatch 135/95

6 Lateral Burpee

9 Deadlift

12 Calorie Row

Rx+ 155/105