CrossFit

Announcements

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 min cardio

BARBELL Prep

GROWTH & DEVELOPMENT

Clean Pull + Squat clean

4 Clean pulls + 1 Squat clean

x 5 working sets @ 70% across

resting as needed between sets

Metcon (4 Rounds for time)

4 Sets

200m Run

8 Box jump

10 Wallball

8 S2OH @ 95/65 …75/55

200m Run

1:00 rest between sets

Try and stay as consistent as possible, if not faster pace per set!!

PERFORMANCE

Snatch pull + Squat snatch

4 Snatch Pull + 1 Squat snatch

x 5 working sets @ 70% across

Resting as needed between sets

Metcon (AMRAP – Reps)

3:00 AMRAP

10 Cleans

10 Toe to bar @ 135/95

-1 minute rest-

3:00 AMRAP

8 Cleans @ 155/110

8 Toe to bar

-1 minute rest-

3:00 AMRAP

6 Cleans @ 185/130

6 Toe to bar

Scaled weights –

10’s@ 115/85

8’s @ 135/95

6’s @ 165/110
Score is total number of reps completed during the three, 3:00 AMRAPS