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 2/17 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded Shoulder work

+ 3 sets

15-20 PVC pass thru

10 PVC OHS

:20 bike @ good pace

GROWTH & DEVELOPMENT

Power clean + S2OH (Building complex in less than 12 minutes )

In less than 12 minutes build

Power clean + 3 S2OH max for the day

Metcon (AMRAP – Reps)

20:00 AMRAP

4 Front squat @ 95/65

8 Shoulder to overhead @ 95/65

16 Box jump/ Step up @ 24/20

PERFORMANCE

Snatch + 2OHS (In less than 12 minutes build a heavy complex)

1 Squat snatch + 2 OHS

build to a moderately tough complex

leaving some weight behind
Running clock

0-12:00

Back Squat (In less than 10 minutes build up Back squat )

Build to a tough 5 Rep back squat

**Fire up those legs, not a max but heavy set in less than 10 minutes
Running clock

15:00 – 25:00

Metcon (AMRAP – Reps)

@ 30:00

AMRAP 9:00

10 Toe to bar

10 Bar facing burpee

10 Power snatch 95/65

@ open pace

@39:00- 45:00

Build to max

Squat snatch + 2 OHS