CrossFit – Fri, Mar 24

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded shoulder stretch

GROWTH & DEVELOPMENT

Clean Lift off + Clean pull+ Squat clean (E2M x 12:00
Lift off +pull+clean
building to moderately heavy for the day)

DB split squat (3 sets resting as needed
8/8)

8 reps each side

X 3 sets

Metcon (Time)

15:00 CAP

5 RFT

5 DB Step over x 2db

10 Burpee

15 Calorie Bike

PERFORMANCE

Snatch lift off + Hang snatch pull + Snatch pull from deck (lift off+hang pull+pull x 2
resting as needed x 4 sets @100% of snatch )

Overhead Squat (E :90 seconds x 6 Sets
buiding to heavy double
1 BTN JERK + 2 OHS )

Metcon (Time)

CAP 15:00

3 Rounds for time:

5 HSPU

10 Pistol

15 Pull up

directly into

3 Rounds for time:

5 Chest to bar

10 Box jump 24/20

15 Overhead squat 95/65
CAP 15:00

Rx+

5 Strict hspu

10 Pistol

15 Chest to bar

5 BMU

10 BJ

15 OHS