Wednesday 8/30
Great Woods CrossFit – CrossFit
Warm-up
FITNESS:
2 Rounds of:
250 Meter Row
10 Glute Bridges w/ 2 sec pause at top
10 Jumping Lunges/Reverse Lunges (5 each side)
PERFORMANCE:
Burgener Clean Warm Up
Down & Finish
Elbows High & Outside
Muscle Clean
Front Squats
Tall Clean (shrug & pull under)
Hang Clean
Full Clean
Split Jerk Warm Up (PVC Pipe)
Strict Press
Push Press
Split Jerk Technique
-Tall Jerk
Strength & Accessory
Fitness
Four sets of:
Russian Kettlebell Swings x 20-25 unbroken reps (As Heavy As Possible)
Rest 45 seconds
Overhead Walking Lunges w/ Plate x 20 steps
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 90 seconds
Performance
Take 20 minutes to find today’s 1-RM (Squat) Clean & (Split) Jerk
Clean and Jerk
Metcon
Fitn: Metcon (4 Rounds for reps)
On a 3 Minute clock, perform:
350 Meter Row, then
Max Reps of WallBalls in remaining time
Rest 3 Minutes then repeat 3 time for a total of four sets
Perf: “Little” Bear Complex (Weight)
Three sets for max weight of:
Bear Complex x 5 reps*
Rest 2 minutes between sets
*1 Rep of Bear Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
No rest at the bottom – Touch and Go into a Power Clean.
No Squat Cleans
No Thrusters
Score = total load for 3 sets combined (i.e. 150/160/170 = 480)
Perf: “Little” Bear Complex (Weight)
Three sets for max weight of:
Bear Complex x 5 reps*
Rest 2 minutes between sets
*1 Rep of Bear Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
No rest at the bottom – Touch and Go into a Power Clean.
No Squat Cleans
No Thrusters
Score = total load for 3 sets combined (i.e. 150/160/170 = 480)