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 easy warm up cardio

+

PVC work

Pass thru

Around the world

OHS

Snatch pull

Tall snatch

GROWTH & DEVELOPMENT

Power clean complex (Every :30 seconds, for 4 minutes )

Every :30 seconds x 8 Sets

1 Power clean + 1 S2OH

4 Sets @ 80% of 1RM Overhead

4 Sets Building each set

Metcon (Time)

8 Rounds for time:

8 DB hang clean and jerk (4/4)

6 Calorie Ski

4 Burpee box jump
Push the pace here and work! AFAP!

PERFORMANCE

Squat Snatch (Every :30 seconds, for 4 minutes )

Every :30 seconds x 8 sets

1 Rep x 8 sets

4 @ 75%

4 @ 80%

Metcon (Time)

10 Rounds for time:

8 DB hang clean and jerk (4/4) 50/35

6 Assault bike calorie

4 Burpee Box jump 24/20
Push the pace here

** this is a workout where reps are short and there shouldn’t be any rest time, if so go lighter