CrossFit – Mon, Feb 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into 2x

PVC pass thru

Banded pull apart

Barbell RDL

Barbell bent over row

Barbell S2OH

Banded lateral walks

Clean grip Deadlift (5 sets every 2:00
4 Reps heavier than last week
– we are building strength here, the goal isn’t to be satisfied hitting the same weight every week )

Snatch Pull + Squat Snatch (Every 2:00 x 10:00 minutes
Snatch pull + 2 squat snatch @ 80% )

Growth (Time)

30:00 on the clock:

3 Sets

20 Single DB box step over 50/35 (it’s one DB hint hint)

15 KB swings

10 Calorie Ski

1:00 Rest

30 Wallball/Goblet squat

20 Calorie row

10 Clean and jerk 75/55

1:00 Rest

Performance (Time)

30:00 on the clock:

3 Sets

12 Calorie bike

25 Double under

12 Calorie row

9 S2OH 155/105…135/95

1:00 Rest

8 Calorie bike

20 Wallball 20/14

8 Calorie Row

9 Deadlift

1:00 Rest