CrossFit – Fri, Sep 19

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

2x

PVC pass through

PVC front rack opener

Good morning band or empty BB

Scap pull ups

Hollow rocks

Clean Complex (Every :90 x 5 Sets
1 power
1 hang clean
1 front squat
1 squat clean and jerk

Building ! )

Growth (AMRAP – Rounds and Reps)

16:00 AMRAP

6 Calorie Ski

2 Hang clean and jerk 75/55 or 2DB

1 Burpee box jump

**add 2 Hang clean and jerk + 1 BBJ per round

Performance (AMRAP – Rounds and Reps)

16:00 AMRAP Rx+

1 RMU

2 Hang clean and jerk 95/65

1 Burpee box jump 24/20

** add 2 hang clean and jerk + 1 BBJ per round

16:00 AMRAP Rx

35 Double under

2 Hang clean and jerk 95/65

1 Burpee box jump 24/20

Push Press (Every :90’x 5 sets
3 reps – building heavier than last week )

Challenge (AMRAP – Rounds and Reps)

Challenge

16:00 AMRAP

6 Calorie Row

2 DB Hang clean to shoulder + overhead press

1 Burpee step up

** add 2 Hang clean and press + 1 burpee step up every round