CrossFit

Announcements

Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods
Cash to me or coach
4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Wall angels x 10 reps

Child pose stretch x 20 seconds

x 2 sets

GROWTH & DEVELOPMENT

Super Set /Push & Pull (4 sets of the following movements)

1. Standing strict barbell press x 6 reps **slightly heavier than last week

2. DB Tripod bent over row x 8 reps each side

3. Tempo ring row x 4 reps @ 30×1

resting as needed x 4 sets

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

21 Wallball/goblet squat

18 DB Alt. Snatches

15 Ab mat sit up

12 Box jump

9 Ring row

PERFORMANCE

Power Clean (Every :15 seconds 1 Power clean x 20 sets )

Every :15 seconds x 20 reps

x 1 Power clean

5 sets @ 70%

5 sets @ 75%

5 sets @ 80%

5 sets @ 85%

Metcon (3 Rounds for time)

3 Sets of the following:

30/20 Calorie Row

15 chest to bar pull up

5 power clean

5 squat clean

2:00 rest between sets

@

set 1: 135/95

set 2: 155/105

set 3: 165/115
Rx+

155/105

165/115

185/135

Scaled:

115/75

125/85

135/95