31
Aug
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
3:00 Cardio
Prep-
10 Wall Angels
1 Wall walk
5 Burpee
5 Push up
10 GHD sit up or V-ups
x 2 sets
Mobility-
Pigeon
Couch
into Barbell warm up
GROWTH & DEVELOPMENT
Bench Press
5 RM heavier than last week by 5-10lbs
2 drop sets after
95% of above weight
90% of above weight
Metcon (3 Rounds for time)
3 Sets
10 Calorie Bike
20 Ball slam
30 KB swing 53/35
40/30 Calorie Row
2:00 rest between each set
PERFORMANCE
Clean complex
Clean Deadlift + Hang squat clean + Split jerk
every : 75 seconds x 8 sets building up in weight
Metcon (3 Rounds for time)
3 Sets:
10 Power Snatch 95/65
20 Wall ball
20 KBS swing 53/35
30/20 Assault bike cal
2:00 rest between sets