Announcements

Weightlifting Wednesday March 31st!! NO 5:30 CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes on cardio

10 Alternating lunges

:30 seconds front lean rest

10 Jump squat

:30 seconds hollow rocks

x 3 rounds

Clean BB warm up

GROWTH & DEVELOPMENT

Push / Pull (3 sets as heavy as possible , resting as needed )

Bench press +

Romanian Deadlift

3 Sets

Heavy DB Bench x 10 reps @ 20×1 into

Romanian DB Deadlift x 10 reps @ 20×1

Metcon (Time)

For time:

25 KBS

35 Jump squat

100 Single under

1000m Row

100 Single under

35 Jump squat

25 KBS

PERFORMANCE

Power Clean + Jerk (3 Sets @ 70% resting as needed )

3 Sets

Power clean 1.1 + 2 Power Jerks @ 70% of your max Power

resting 1-2 minutes between each set

Metcon (Time)

For time:

75 Double under

30 Clean and jerk 95/65

50 Wall ball 20/14

30/20 Assault Bike calorie

50 KBS 53/35

75 Double under

Every 2 minutes perform 8 Burpee