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
3:00 cardio
Frog stretch x 1:00
Pigeon stretch 1:00 each side
2x
10 wall squat
10 wall angels
:20 hang from rig
Warm up barbell
GROWTH & DEVELOPMENT
Back Squat (Every 2 minutes, for 10 minutes )
5 Sets of 3 reps @ 85% of your 1RM
Metcon (5 Rounds for reps)
Every 4:00 x 20:00 ( 5 Sets )
3:00 on of the following:
20 KB Swings
10 Front Squat @ 75/55
20 KB Swings
10 Hang Power clean @ 75/55
+ MAX Box jump/ Step up
1:00 rest
Score = Box jump every set
PERFORMANCE
Clean + Jerk Complex (In less than 15 minutes build for the day )
0-15:00
Squat clean + Front squat + S2OH
MAX for the day
Leaving some weight behind
Metcon (AMRAP – Rounds and Reps)
@ 20:00 -33:00
AMRAP 13:00
5 BMU ( 10 chest to bar)
7 OHS 95/65
9 Box jump 24/20
Clean + Jerk Complex
33:00-40:00
in 7:00 BUILD TO MAX
Squat clean + Front squat + S2OH
Don’t leave anything behind:)