CrossFit – Fri, Apr 7

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Sunday 4/9 EASTER Gym will be closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes warm up

+

2 sets of the following:

12 Banded pull apart

12 Banded OHS

3 inch worm 🐛

5 no push up burpee

:20 rig hang + 3-5 strict pull up or 6-8 ring row

GROWTH & DEVELOPMENT

Hang Squat Clean (EMOM 10:00
2 Hang squat clean – not max just solid effort here
– heavier than last week )

Metcon (Time)

For time:

15 Calorie Bike

25 Wallball

25 Air squat

25 Push up

500m Row

25 Push up

25 Air squat

25 Wall ball

15 Calorie Bike

PERFORMANCE

Snatch (EMOM 10:00
Snatch pull + Hang squat snatch @ 75% across the board )

Snatch + Overhead Squat (Every :90 seconds x 5 Sets
from that 75% of the emom
Build over 5 sets to a heavy- snatch + OHS ! )

Metcon (Time)

5 Rounds for time:

Rx

10 Hang squat clean thruster 95/65

8 Chest to bar pull-up

6 Bar facing burpee
Rx+

5RFT

12 Hang squat clean thruster 115/75

10 Chest to bar

8 Bar facing burpee

** this is for athletes who will do 10 chest to bar unbroken- if not stick with the Rx 🙂