CrossFit
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Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Banded Shoulder Stretch x 1:00 each side
2x
1:00 Bike/ski or row
20 Banded pull apart
10/10 Half kneeling banded protraction/retraction
()
GROWTH & DEVELOPMENT
Split Jerk
EMOM 3:00
3 Reps – jerk drive off rack (this should be well heavier than anything you will lift)
EMOM 7:00 Split jerk
x 1 rep Build off last week work on footwork and recovery
Metcon (3 Rounds for time)
Every 6 minutes x 18 minutes ( 3 sets )
15 Calorie Bike
20 Wallball
5 Wall walk
15 Push press 65/45
PERFORMANCE
Overhead Squat
Every 2 minute x 10 minutes
3 Reps building heavier than last week
Metcon (Time)
14-10-6
Bar muscle up
20-15-10
Thruster 95/65
Rest 4:00
20-15-10
Thruster 95/65
14-10-6
Bar muscle up
Scaled-
20-15-10
Chest to bar
Thruster 95/65
rest 4:00
20-15-10
Thruster 95/65
Chest to bar