CrossFit

Announcements

Friday 9/9 PM Classes canceled
Great Woods is in a charity softball tournament! Come cheer us on 6pm start @ Hartshorn field – Longmeadow Road Taunton

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Min cardio

Couch / Hamstring stretch

into

Barbell warm up

GROWTH & DEVELOPMENT

Clean and jerk

Build up 5-10 lbs heavier than last week

Every :90 seconds x 6 sets

**Should be starting to get heavy!

Front Squat

3 Sets

78-80%

3 Reps

Metcon (3 Rounds for reps)

3:00 on / 2:00 off x 3 Sets

12 Calorie Row

10 Alternating DB Snatch

8 Calorie Ski

AMRAP Burpee in remaining time

PERFORMANCE

Squat Snatch

12:00 on the clock Building to a 1 Rep Max Snatch for the day

Power Clean

Power Clean – Every :90 x 6 Sets

to build up to a heavy 1 rep Max of power clean

rest 3:00

5:00 on the clock MAX REPS of Power cleans @ 80% of above

Metcon (Time)

For time:

75 Double under

40 Wall ball

50 Double under

30 Wall ball

25 Double under

20 Wall ball