CrossFit

Announcements

Tee Shirts are in! If you haven’t gotten yours see a coach.
Weightlifting is back tonight! 5:30-7:30 **ONLY 4:30 CROSSFIT TONIGHT

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes rowing ( this will start warming hamstrings and pull )

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2 sets

10-15 banded pull aparts

KB cross over single leg RDL 8 each side

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Barbell Warm up into

EMOM 8:00

Building up to a heavy single MUSCLE SNATCH

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Clean Warm up

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With Rx weight or scaled you will be using complete the following:

5-7 Toe to bar ( or knee raises )

5 Deadlift

2 TNG Snatch ( or clean and jerk)

+ 1:00 rest x 3 sets picking up speed each round

GROWTH & DEVELOPMENT and PERFORMANCE

15.1: Metcon (AMRAP – Reps)

AMRAP 9:00

15 Toe to bar

10 Deadlift 115/75

5 Snatch
Sccaled:

15 Knee raises

10 Deadlift

5 snatch ** 85/55

**Ground to overhead are allowed for scaled (clean and jerk)

15.1a: Clean and Jerk (6 minutes to establish a max clean and jerk )

9:00-15:00

MAX Clean & Jerk