CrossFit

Announcements

WEIGHTLIFTING! 7/14
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 7/14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5-8:00 mobility foam roll or coach dynamic work

GROWTH & DEVELOPMENT

Strict Press (3 sets resting 2-3 between sets )

3×3

5-10lb heavier than last week

Metcon (Time)

15:00 Amrap:

12 Calorie row

12 Wall ball

12 Box jump

200m run

Rest 5:00

10:00 Amrap:

10 Cal ski erg

15 Medball sit up

20 Air squat

PERFORMANCE

Clean Grip Deadlift (18 minutes on the clock : )

6 Sets-

Clean Grip x 3 reps @ 2 second decent each rep

Lifting straps ok

Build from 60% of your max deadlift to no more than 80% resting as needed

Metcon (Time)

10:00 Amrap:

10 Cal row

10 Chest to bar

10 pistol

Rest 3:00 into

15:00 Amrap:

12 Assault bike Cal

24 Air squat

36 Double under

400m Run