CrossFit – Mon, Mar 13

Announcements

St. Pattys Day schedule

5:30am 9:30am 4:30pm

If you’re on Facebook request to follow Turfwoods community page so you can see all real time latest updates!

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

5 minute amrap ( warm up pace )

8 air squat

15 Pul a part

15 banded good morning

10 empty bar strict press

5 Push jerk with 2 second pause in recieving each rep

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (7/5/3/7/5/3
Waves Every 2 minutes x 12 minutes
Building heavier than last weeks sets – end goal, heavy freaking 3! )

Romanian Deadlift (RDL) (3 Sets every 2 minutes ( 6 minutes )
6 Reps as heavy as possible )

GROWTH & DEVELOPMENT

Metcon (AMRAP – Reps)

12:00 AMRAP

6 Calorie Bike

12 DB Hang power clean

6 DB Front rack front squat

12 Box jump

PERFORMANCE

Metcon (Calories)

12:00 MAX CALORIE ROW

Every 3M stop and perform @ 60% of your 1RM C&J

3 Power clean

3 Front squat

3 Push jerk