CrossFit

Announcements

Weightlifting Wednesday!!!! 5:30pm -All levels welcome
Weightlifting Sunday!!! 9:30am -All levels welcome

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike easy warm up

+ 2x

10 BB RDL

10 BB or banded Good morning

Ring row holds x :10-:15 seconds ( full lock out core tight @ top of ring dip )

6-8 V-ups

GROWTH & DEVELOPMENT

Clean grip deadlift (Every 2:00 x 16:00 )

Building up to a heavy 5 Rep for the day

+ drop sets Clean pulls

3×3 @ 85% of above

Metcon (4 Rounds for time)

Every 6:00 x 24:00 ( 4 Sets )

12/8 Calorie Bike

16 DB Hang clean and jerk (8/8)

8 Lat burpee over DB

12/8 Calorie Bike

PERFORMANCE

Clean grip deadlift (Every 2:00 x 16:00 )

Building up to a heavy 5 for the day

+ drop sets Clean pulls

3×3 @ 85% of above

Metcon (4 Rounds for time)

Every 6:00 x 24:00 ( 4 Sets )

35 Double under

15 Power snatch 95/65

200m Run

15 OHS