CrossFit – Mon, May 5

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2x

PVC pass through

PVC OHS

Banded pull apart

Banded strict press

Hollow rocks

Child’s pose :30

All reps 10-15

Growth (5 Rounds for weight)

A1. Seated DB strict press x 8 reps

A2. DB Plank Row x 8 per side ( alternating )

X 5 sets

Rest 1-2 between sets – don’t rush and don’t go down in weight build manageable sets

Split jerk + Front squat + Split jerk (8 Rounds for weight)

Every :90 x 8 sets

85% of jerk

Off rack!!

Growth (Time)

6 Rounds for time:

10 Calorie bike

12 Hang power clean 75/55 … 95/65

14 Knee raises

Performance (Time)

6 Rounds for time:

14/12 Calorie Row

12 Hang clean and jerk 115/85 …95/65

10 Toe to bar