CrossFit

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

3:00 aerobic warm up

into

Coaches dynamic warm up

GROWTH & DEVELOPMENT

Back Squat (Rest as long as it takes to change plates )

Back Squat build

10-8-6-4-2

Heavy for all sets

Push Press (Rest as long as it takes to change plates )

Push Press build

10-8-6-4-2

Heavy for all sets

Metcon (Time)

3-4 Sets of the following:

20 Alternating step ups

15 KBS

10 Burpee

:90 seconds rest

30 Air squat

20 Sit up

10 Alt. DB Hang power clean to overhead

:90 seconds rest
** If your rounds are less than 5:00 (without rest time added) shoot for 4 sets

PERFORMANCE

Snatch Complex (Every 2 minutes, for 16 minutes )

Every 2:00 x 16:00 ( 8 sets )

Squat snatch + Hang squat snatch + Snatch + OHS

**bar can be dropped after hang squat snatch

Building every 2 minutes for a heavy complex

Metcon (Time)

3-4 Sets of the following:

20 Box jump 24/20

15 OHS 95/65

10 Burpee

1:00 rest

15 Wallball

30 Double under

5 DB hang clean & Jerk (5/5)

1:00 rest
If your rounds are less than 5:00 ( without rest time added) shoot for 4 sets