CrossFit – Fri, May 12

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!

Mother’s Day 5/14 Sunday – Gym closed for all the moms out there 💜

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

Pec stretch

1:00 ski

10 Wall angels

10 wall squats

10 Wall ball

5 Push up

GROWTH & DEVELOPMENT

Deadlift (0-3:00 x 5 Reps heavier than last week
4:00-6:00 x 3 Reps heavy
7:00-8:00 x 1 Rep heavy heavy !)

Metcon (4 Rounds for time)

Every 6:00, for 24:00 ( 4 Sets )

15 Wallball

15 Box jump/step up

400m Run

30 Alt. DB snatch ( 15/15)

PERFORMANCE

Power Snatch (Every :90 seconds x 8 Sets
1.1 Power snatch @ 85% )

Metcon (4 Rounds for time)

Every 6:00, for 24:00 ( 4 Sets )

20 Wallball 20/14

15 Box jump 24/20

400m Run

10 Hang power snatch 115/75