CrossFit – Great Woods 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

Olympic lift warm up with coach

Every 90 seconds, for 9 minutes (6 sets):

Tall clean x 1 rep

(build over the 6 sets to something heavy for today)

and then…

Every minute, for 6 minutes:

Hang Clean x 1 rep @ 70-75%

(pause in the receiving position for 2 full seconds before standing)

Every minute, for 6 minutes:

Low below knee Hang Cleanx 1 rep @ 80%

Every 2 Minutes ,for 6 Minutes:

Clean x 2 reps @ 80%

For time:

21 Thruster

21 Ring row

15 Thruster

15 Ring row

9 Thruster

9 Ring Row

@75/55, 65/45

GOAL SUB 5!!!

Every 90 seconds, for 9 minutes (6 sets):

Muscle Snatch x 1 rep

(build over the 6 sets to something heavy for today)

and then…

Every minute, for 6 minutes:

High Hang Snatch x 1 rep @ 70-75%

(pause in the receiving position for 2 full seconds before standing)

Every minute, for 6 minutes:

Hang Snatch x 1 rep @ 80%

Every 2 Minutes ,for 6 Minutes:

Snatch x 2 reps @ 80%

For time:

50/40calorie bike

40 S2OH DB S.A(20/20) 50/35

30 GHDSU

20 Power clean 135/95

Heats *** every 6:00 minutes of 4

Goal SUB 10
Scaled-

50/35 bike

20 S2OH DB each arm

30 Medball sit up

20 power clean @ 115/75 , 95/65