CrossFit – Wed, Apr 26

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

Banded shoulder stretch

+

snatch/clean warm up

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 12:00

1. 8 Pull up

2. 10 -12 bent over barbell row

Metcon (Time)

For time:

500m Ski erg

1000m Row

80 Calorie Assault bike

PERFORMANCE

Hang Squat Clean (Every 90 seconds
1 Hang squat clean + 1 Split jerk @ 90%
x 4 sets )

Hang Squat Snatch (Every 90 seconds
1 Hang squat snatch
@ 90% x 4 sets )

Metcon (6 Rounds for time)

Every 3 minutes x 18:00

200m Run

25ft HS walk ( 2 Wall walk )

3 squat clean @ 225/155 .. 205/145… 185/125 or your 85% if these are too heavy for you