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

Cardio – 3:00

Prep-

Barbell RDL x 10

Banded Good morning x 10-15

Banded overhead press x 10

Banded front rack opener x :30-1:00 each side

Mobility-

Snatch warm up

Growth- Banded Hamstring stretch 1:00-2:00 each side

GROWTH & DEVELOPMENT

Deadlift

Heavy working sets

8,6,4,2 8,6,4,2 heavier Every 2:00 x16:00

Metcon (Time)

5 Rounds for time:

15 Ring row

10 Calorie Ski

15 DB Dual S2OH ( heavy as possible)

PERFORMANCE

Snatch grip PP + S. Balance + OHS

3 Snatch grip Behind the neck Push Press

2 Snatch balance

1 OHS

Every 2:00 x 16:00
Building for sets, don’t force failure you can stay at something challenging

Metcon (Time)

For time:

27,21,15,12,9,6,3

Hang power clean 135/95

Bar facing burpee 🙂
115/75

95/65