Announcements

Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods
Cash to me or coach
4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

3 sets

5 kipping swings

5 strict pull up

10 wall squat

25 double under

10 DB snatches **light

10 Step ups

**Warm up squat snatches

GROWTH & DEVELOPMENT

Metcon (Time)

Deadlift Build

6 Sets every :90 seconds x 4-6 reps Start at 65% and build to a moderately heavy set of 4-6 reps

rest 5-10 minutes into…

2 Rounds for time:

20 Calorie Bike

25 Deadlift 135/95

15 Ring row

25 Step up

15 Bar facing Burpee

25 DB Thrusters

20 Calorie Row
** NO TIME CAP here

PERFORMANCE

Metcon (AMRAP – Reps)

14:00 Time CAP:

2 Rounds for time

100 Double under

20 Alternating Single arm DB Step up 50/35

100 Double under

12 Bar muscle up

100 Double under

20 Alternating DB Snatch 50/35

100 Double under

12 Bar muscle up
This can be scaled with

50-75 Double under

20 Chest to bar pull-up

** this is an old open workout that I changed up some

Metcon (AMRAP – Reps)

@ 20:00-22:00

Max reps Squat snatch 135/95

@ 22:00-24:00

Max reps Squat snatch 155/105

@ 24:00 -26:00

Max reps Squat snatch 185/135
L1-

115/75

135/95

155/105

L2-

95/65

115/75

135/95