CrossFit – Fri, Mar 15

Announcements

Week 3 FNL – Our last night is all about COMMUNITY

PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 assault

10 air squat + 10 push up

2:00 assault

10 front squat + 10 strict press

1:00 assault

10 thruster + 20s overhead hold once all 10 are performed

2 Rounds

9 Kipping swings

6 scap pull up

3 strict pull up

+

3 sets of 3 pull up

2 sets of 3 chest to bar

1 set of 3BMU

FOR QUALITY

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here

CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here