CrossFit – Wed, Aug 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

+

15 Banded Pull apart

10 BB RDL

10/10 Half kneeling single arm DB press

10 Wall squat

10 Wall angels

x 2

GROWTH & DEVELOPMENT

Romanian Deadlift (RDL) (4 Sets as heavy as possible
8 Reps – resting as needed between sets
)

Metcon (Time)

Teams of 2

For time:

60 Calorie Bike

30 Back squat 115/75 … 95/65

800m Run

30 Front squat

60 Calorie Row

30 Hang Power clean

PERFORMANCE

Squat Clean and Jerk (Resting as needed-
5 Sets of Squat clean and jerk
1 rep @ 85%
1 rep @ 90%
set 3/4/5 build as you wish 🙂
rest as long as you need to recover )

Metcon (Time)

Teams of 2!!

For time:

60 Calorie Bike

30 Snatch 135/95 …115/75

60 Calorie Row

30 Clean and Jerk

800m Run

30 Front squat

** this can be broken up however you want!