CrossFit

12
Nov

CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Row-

100m Every minute x 5:00

Banded Shoulder stretch 1-2:00 each side

Snatch warm up

Squat warm up

GROWTH & DEVELOPMENT

Metcon (Time)

12:00 on the clock:

6 Rounds for time:

8 Back squat ** off rack @70% of 1RM

8 Calorie assault bike

Rest 6:00

Metcon (3 Rounds for time)

@ 18:00

3 Rounds for time:

200m row

10 DB S2OH

200m row

10 DB S2OH

200m row

Rest 2:00 between each set

** DB heavy as possible

PERFORMANCE

Mid Hang Power Snatch

5 sets

Set 1 3 singles @75-80%

Set 2 3 singles @80-85%

Set 3 3 singles @85%

Set 4 2 singles @ 85+

Set 5 2 singles @ 85+

Resting as needee

Metcon (Time)

For time:

55 Double under

10 Clean and jerk 155/105

55 Double under

8 Clean and jerk 165/115

55 Double under

6 Clean and jerk 185/135

55 Double under

4 Clean and jerk 205/155

55 Double under

2 Clean and jerk 225/175

L1-

10 @ 115/75

8 @ 125/85

6 @ 135/95

4 @ 145/105

2 @ 155/110

100 single unders for double

Rx+

10 @ 155/105

8 @ 185/135

6 @ 205/155

4 @ 225/175

2 @ 255-275/ 185-205