CrossFit – Fri, Apr 26

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

Banded shoulder stretch

+

PVC STRIPPER STRETCH

PVC pass thru

PVC OHS

Growth (Weight)

Every 2:00 x 12:00

1 power clean

** building to a heavy 1RM in 6 sets

Power Snatch (Every 2:00 x 12:00
70% x 1.1.1
75% x 1.1.1
80% x 1.1.1
85% x 1.1
85% x 1.1
85% x 1.1 )

Challenge (6 Rounds for weight)

Every 2:00 x 12:00

8 Barbell bent over rows

12 DB or Barbell upright rows (use 2 if you want to use heavier weight for bent over rows)

both within the 2:00

Growth/ Challenge (Time)

21-15-9

Bike Calorie

Front squat 75/55

Push press

Performance (Time)

21-15-9

Calorie row

OHS 95/65

Lateral Burpee over barbell