CrossFit – Fri, May 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike x 3:00

Couch stretch

Leg swings

Pigeon stretch

Challenge

Back Squat (Every 90 seconds 4 reps
Goal is same as last week- building heavier sets )

Challenge/ GROWTH (Time)

6 RFT:

18 DB hang clean to overhead x 2 DB

8 Deadlift @60% of your 1RM

2 Wall walk

GROWTH & DEVELOPMENT and PERFORMANCE

Power clean + Squat clean & Jerk (Every :90 x 5
S1- 75%
S2- 80%
S3- 85%
S4&S5-85+ % )

Performance (Time)

6 RFT

60 Double under

12-16 Chest to bar

4 squat snatch

Up in weight each round. 60/65/70/75/80/85%