CrossFit
Announcements
Weightlifting Wednesday 9/22 5:30pm-7:30pm
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
400m Run into
3:00 AMRAP
2 inch worm
4 Push up
6 Jump Squat
into
2 Sets
:10 HS hold
10 Scap pull up
10 PVC dislocates passthrough
GROWTH & DEVELOPMENT
Bench Press
MAX OUT DAY!
15 minutes to establish a 1RM for the day into
5 Sets of 1 Single rep @ 85% of your max
Metcon (6 Rounds for time)
Every 3 minutes:
200m Row
20 Burpee
x 3 Sets
3:00 rest
Every 3 minutes;
12 hang clean and jerk 75/55
12 knee raises / ab sit up
12 Cal row
x 3 Sets
PERFORMANCE
Power Clean (Every :90 seconds , for sets)
Every :90 seconds x 8 Sets
2 Reps ( not TNG)
4 Sets @ 70% of your max power
4 Sets @ 75% of your max power
Metcon (6 Rounds for time)
Gymnastic Aerobic Day!! Let’s Play
Every 3 minutes:
12/10 Assault Bike Cal
10 Chest to bar ( 15 Rx+)
30 Double under
x 3 Sets
Rest 3:00
into
Every 3 minutes:
30 Double under
10 Toe to bar (15 Rx+)
12 Hang clean and jerk 95/65( work that quick barbell cycling )
x 3 Sets
FULL LOCKOUT Before bringing the bar down!