CrossFit – Mon, Aug 18

Announcements

INTERNAL COMP! 9 AM – Doors open at 8 AM for warm ups etc.

6 WEEK Challenge Sept 1 TELL YOUR FRIENDS

INFO Session August 22, Friday night @ 6PM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2x

PVC pass through

PVC OHS

DEAD HANG

Kipping swings

Hollow hold x :10 + 3-5 V-ups

PERFORMANCE

()

2 Snatch Lift-Offs + Snatch (Every :90
@ 70% perform 2 snatch lift off + squat snatch )

This is not touch n go after the lift offs. Set yourself – we aren’t lifting for time here it’s for proper mechanics and strength.

Performance (5 Rounds for reps)

2:30 minutes of work + :30 seconds of rest x 5 sets

8 S2OH 95/65

8 C2B

100m run

+ max double under in remaining time

** score is double under over 5 sets

GROWTH & DEVELOPMENT

Metcon (4 Rounds for weight)

4 sets of the following:

10 Strict press

10 Lateral raises per side

10 Seated front raises

Rest 1-2:00 between super sets

Growth (5 Rounds for reps)

2:30 work + :30 rest x 5 sets

10 Hang clean @ 75/55

10 S2OH

5 Calorie bike

+ Max KB swing in remaining time

** score is number of KB swings over 5 Sets