CrossFit

Announcements

Weightlifting Wednesday 5/5 @ 5:30pm
No CrossFit classes after 4:30pm
We will have 3:30/4:30 classes
Sunday 5/9 Mother’s Day NO OPEN GYM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam roll

Couch, Pigeon Stretches

2 Sets

Goblet squats x 8 pauses in the bottom

Single arm KB OHS x 4 each side controlled tempo

Wall angels x 12

Pec strech : 30 seconds

PVC Pass thru x 12

into OHS x 12

GROWTH & DEVELOPMENT

Front Squat (5 Sets of 2 reps resting as needed between sets )

1 rep no pause + 1 rep 5 Second pause in the hole

Building off last week’s 2+2’s

Conditioning

Assault Bike Conditioning:

Every 2 minutes:

15 calorie Assault bike WORK WORK WORK x 3 sets

Metcon (Time)

3 Rounds for time of the following:

21 Box jump step down 24/20

15 Wall ball / Goblet sqat

12 Med ball sit up

200m Run

PERFORMANCE

Front Squat (4 Sets Resting as needed between each set of 2)

4 Sets of 2 Reps with 5 second pauses in each rep!

80-90%

Resting as needed between the 4 sets

Snatch (Every minute on the minute, for 8 minutes )

Squat Snatch

EMOM 6:00

1.1 ( 2 singles with-in the minute) @ 75% of your 1RM

Metcon (Time)

3 Rounds for time of the following:

21 Box jump 24/20

15 OHS 95/65

12 Toe to bar

6 Power Snatch