21
Sep
CrossFit – Mon, Sep 22
Announcements
SEPTEMBER is BRING A BUDDY MONTH!!!
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Cardio
Into
2 rounds
8 Goblet squat
8 windmill (4/4)
:20 hs hold or plank
100m jog
8 barbell RDL
Banded hamstring stretch :30 per side
()
PERFORMANCE
Hang Squat Snatch (Every minute x 5:00
80-85% )
2 Snatch Lift-Offs + Snatch (Every :90 x 5 sets
2 sets @ 82%
3 sets @ 85-88% )
Growth/ Performance (Time)
21/15/9
Deadlift 155/105
HSPU
+
400m Run after each complete round
Scaled 135/95
42/30/18 Push up
Goal is bigger sets if not unbroken barbell
**light Diane (sub 10- if efficient in HSPU)
Challenge
Back Squat (Every :90 x 7 Sets
2 reps heavier than you’ve gone! )
Building if you can!
Challenge (AMRAP – Rounds and Reps)
AMRAP 10:00
8 Deadlift 115/75
12 Ring row
4 Lateral burpee over barbell