18
Apr
CrossFit – Wed, Apr 19
Announcements
Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!
Monday 17th, Wednesday 19th, Friday 21st – 7:30am CrossFit (NO 9:30am class)
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 minutes cardio
into
2 Sets
PVC pass thru x 10
PVC OHS x 10
Snatch balance ( bb or pvc ) x 5
Pigeon stretch x 20-30 seconds each side
GROWTH & DEVELOPMENT
Metcon (No Measure)
Emom 12:00
1. 6-8 Strict Pull ups or banded strict
2. 8-10 Barbell bent over rows
Metcon (AMRAP – Reps)
16:00 on the clock
60 Calorie Row
50 Wallball/Air squat
40 Deadlift @ 155/105
into MAX Lateral burpee in remaining time
PERFORMANCE
Hang Squat Clean (EMOM 8 minutes
1 Clean Pull + 1 Hang squat clean + 1 Split jerk @ 85% )
Not building, staying at your true 1RM % weights
Hang Squat Snatch (EMOM x 8 minutes
1 Hang pull + 1 Hang squat clean @ 80% across no building )
Metcon (No Measure)
18:00 on the clock
60 Calorie Bike
60 Wallball 20/14
30 Clean and Jerk 135/95
+ MAX Chest to bar in remaining time
RX+ MAX Ring muscle up in remaining time ( not bar )