CrossFit – Fri, Oct 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2 Sets

20 jumping jack

10’air squat

10 scap pull up

10 pvc pass thru

100m jog

GROWTH & DEVELOPMENT and PERFORMANCE

Squat Clean and Jerk (Emom 6:00
Clean and jerk @ 78-80% )

Performance (6 Rounds for weight)

1 power Snatch + squat snatch + hang clean + front squat + jerk build out

every 2:00 x 5 sets

GROWTH & DEVELOPMENT

Push Press (Every :90 x 6
4 reps build out )

Performance (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Front rack lunges 95/65

8 Chest to bar pull up (4 BMU)

6 BFB

Growth (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Wallball

8 Pull-up (banded or ring row)

6 bar facing burpee

Challenge

Push Press (Every :90 x 8
2 Push press )

Goal is heavier than last week

Metcon (AMRAP – Rounds and Reps)

AMRA0 12:00

10 Goblet squat

8 Ground to overhead 75/55 ..,65/45

6 Lateral burpee