CrossFit

Announcements

ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open!

HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

10 Cal row

15 RDL

10 Sots Press (5/5) Single arm KB

20 Medball Russian twist

GROWTH & DEVELOPMENT

Super sets

4 Sets of the following:

8 Standing strict DB press

8/8 Tripod bent over row

50ft Death March (25/25 increments)

Resting as needed

Metcon (4 Rounds for reps)

4 Sets @ 100% effort

:30 Alternating DB hang clean and jerk

:30 Jump rope

:30 Burpee to target

2:00 rest

PERFORMANCE

Snatch

Every 1:15 x 8 Sets

2 sets @ 75%

4 sets @ 80%

2 sets @ 85%

Metcon (4 Rounds for reps)

4 Sets @ 100% effort

:30 OHS 95/65

:30 Burpee to target

:30 Double under

2:00 rest

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