CrossFit

Announcements

Tomorrow 9/15 NO 9:30
7:30-8:30am instead Sorry last minute!

NO OPEN GYM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Clean and Jerk

Goal is heavier than last week

5-10lbs more

Every 2:00 x 10:00

Front Squat

3 Sets 80-82%

3 Reps

Resting as needed

Metcon (Time)

Repeats-

200m Run

12 Box jump

12 DB thruster

Every 4:00 x 4 Sets

PERFORMANCE

Snatch lift off + Snatch (Every 2 minutes x 18 minutes )

Snatch lift off x 2 + Snatch

70% x 3 sets

75% x 3 sets

80% x 3 sets

Power clean/Thruster complex

Power clean + thruster + Power clean + 2 thruster

Building up in 15:00 to a heavy complex ( barbell can drop after first thruster before setting up for second power clean )

Metcon (Time)

For time:

200 Double under

500m Row

30 Calorie Bike

8:00 CAP

SPRINT ALL OUT !!
Scaled- 150 DOUBLE UNDER, no more than 2 minutes on double under – MOVE ON