Announcements

Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week!
Monday October 11th
Columbus Day 9:30AM ONLY CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Prep-

Wall angels x 10-15

Wall squats 10-15

Pec stretch 20 doorway or 20 seconds each side

PVC pass thru x 10-15

Snatch balance x 5

OHS x 5

X 2 sets

GROWTH & DEVELOPMENT

Hang Clean

E:90 Seconds x 8 Sets

Hang squat clean x 3 reps

Building/ stay at moderate weight if form breaks. Work tech. Over weights here

Metcon (Time)

3 Rounds of the following:

15 Cal row

10 Bar facing Burpee

15 Shoulder to overhead 75/55

10 Bar facing burpee

15 Hang power clean

400M run

CAP: 22:00

PERFORMANCE

Snatch complex

E:90 seconds x 8 sets

Snatch pull

Squat snatch + hang squat snatch

Build up from 65-70%

Metcon (Time)

For time:

Chipper Style

50/40 assault bike

40 toe to bar

40 Shoulder to overhead 75/55

30 Bar facing burpee

30 OHS 95/65

20 chest to bar pull up

20 Power snatch 115/75

10 ring muscle up **

10 squat clean 135/95

Cap: 22:00
**

L1: 10 BMU

L2: 10 Pull up + 10 Ring dip