Announcements

BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly.
DRY NEEDLING with Jamie This Wednesday PM 8/18
Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes Cardio

Prep-

6 Burpee

8 Wall ball ( light weight )

6 Ring row

x 3 Sets

Mobility-

Pec Stretch each side

Sleeper Stretch each side

Child Pose stretch

GROWTH & DEVELOPMENT

Split Jerk

15:00 minutes on the clock to establish a 1RM Split Jerk

– this ultimately wont be your official 1RM , Great baseline for growth and development as we are learning this new technique

Once you reach that 1Rep

straight into 3 Singles @ 90% of what you hit

Metcon (Time)

3 Rounds for time:

400m Ski

12 DB thruster

9 DB Burpee to clean

60 Single under

800m Row

PERFORMANCE

Split Jerk

15:00 to establish 1 Heavy single for the day

Metcon (Time)

3 Rounds for time:

20/15 Assault Bike Calorie

12 C2B

9 Thruster 115/75

6 Lateral Burpee

800m Row