CrossFit – Mon, Jan 30

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 minutes Ski erg

2 minutes Assault bike

Banded Shoulder stretch

Pec Stretch

PVC work into snatch warm up

GROWTH & DEVELOPMENT

Metcon (Weight)

Every 2 minutes, for 10 minutes

5 Strict press off rack

directly into

1 Wall walk + 2 Push up

1 Wall walk + 2 Push up

building off last week strict press

Metcon (Time)

For time:

75 Single under @ the top of every rounds

15-1

Lateral Burpee

Hang power clean 75/55

PERFORMANCE

Metcon (Weight)

Every 2 minutes, for 10 minutes

5 Lateral Burpee

2 Squat snatch ( singles ) 75% .. building to a heavy double for the day

Rx+

Every 2 minutes, for 10 minutes

5 RMU

2 Squat snatch ( singles ) 75% … Building to a heavy double for the day

Metcon (Time)

For time:

40 Double under @ the top of every round

15-1

Lateral Burpee

Hang Clean 95/65