26
Jan
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