CrossFit

Announcements

Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods
Cash to me or coach
4 Weeks till the OPEN ! Next Weightlifting class 2/24 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio easy warm up

Barbell warm up for performance

GROWTH & DEVELOPMENT

Back Squat (5 Sets of 3 Reps , resting as needed )

5 Sets of 3 Reps @ 80% of your 1RM Back squat

resting 2-3 minutes between sets

Metcon (4 Rounds for time)

4 Sets:

12 DB Deadlift / each hand

8 DB Hang clean/ each hand

6 DB Front rack reverse lunges / each hand

into

200m Ski @ 85% push

Rest 2:00 between sets

PERFORMANCE

Clean pull + Squat clean + Split jerk (Every 75 seconds for 12 sets )

Clean Complex E:75 seconds x 12 sets

4 sets @ 85%

4 sets @ 87%

4 sets @ 88-90%

**go off feel here, if 85% is ok for you straight across that’s ok too

Feeling good, push that weight, failing at the end is OK 🙂 its good to fail every once and a while

Metcon (3 Rounds for time)

3 Sets resting 2:00 between sets ascending weight of the following:

60 double under

30 alternating pistol

10 clean and jerk

Rd1 @ 95/65

Rd 2 @ 115/75

Rd 3 @ 135/95
Rx++

Rd 1 @ 135/95

Rd 2 @ 155/105

Rd 3 @ 185/ 135

** Each round is not meant to get faster obviously because of weight increase, I’d like to see a real push here every round