CrossFit – Mon, Mar 20

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike row or ski erg

Into

2 Sets

Couch stretch each side

Banded Good morning

Banded overhead press

Leg swings

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2 minutes x 12 minutes
Waves – 6/4/2/6/4/2

As heavy as possible, getting heavier each wave )

PERFORMANCE

Metcon (Time)

5 Rouds for time:

5 Burpee box jump over 30/24

1 Clean & Jerk 275/185 *

** add one clean & jerk every round 1/2/3/4/5

10:00 CAP
L1: 255/170

L2: 225/155

L3: 185/135

L4: 155/105

L5: 135/95

This is a heavy workout … they should be singles- not touch n go above is the scaling options which is suitable for performance level athletes – I wouldn’t go any lighter, I’d just do growth and develop

GROWTH & DEVELOPMENT

Metcon (Time)

5 Rounds for time:

5 Box jump overm 24/20

5 Clean and jerk 115/75..95/65 …75/55

5 Lateral Burpee over Barbell

10:00 CAP