CrossFit – Fri, Jun 2

Announcements

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

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

+ 2x

1/2 kneeling db single arm strict press 10/10

1/2 kneeling banded row x 12/12

PVC pass thru x 10-20

PVC OHS x 8-12

:20 Hollow hold

GROWTH & DEVELOPMENT

Metcon (4 Rounds for weight)

4 Sets

A1. 12 Seated z press

A2. 12 Ring row

A3. 100ft KB Farmers carry

-rest 1:00 between sets

Metcon (Time)

6 Rounds for time:

200m Run

100m Sandbag Run/Walk

PERFORMANCE

Snatch Balance (EMOM 6
2 snatch balance *off rack
+
EMOM 4
1 snatch balance + 3 OHS *off rack )

-build only if you’re keeping form and control

Rx+ (4 Rounds for time)

4 Sets of the following:

5 BMU

5 Squat snatch 185/125

5 RMU

+ 2:00 rest between each set
goal unbroken gymnastics

Metcon (4 Rounds for time)

4 Sets of the following:

12 Pull up

5 squat snatch 155/105

12 Chest to bar pull up

+ 2:00 rest between each set
L1: 135/95