CrossFit – Mon, Nov 25

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio machine 3 minutes

into

5 Dual DB hang clean and press + 5 extra strict press after

15 Air squat

:20 hollow rock

20 banded pull apart

X 2

Growth (Weight)

4 sets

1. Shoulder taps x 30

Directly into

Plank walk outs x 10 each side

2. Banded face pulls off rig x 30 Reps

3. Seated DB internal rotation x 10 reps per side
Super set resting as needed – 1/2/3

1 is a 2 component and should be done directly into the other. However movement 2 and 3 can rest as needed.

Squat Clean and Jerk (Squat clean and jerk + squat clean and jerk

Every :90 x 5 sets @ 70% (same as last week. We are adding in an extra jerk) )

Performance (3 Rounds for time)

3 Sets of the following:

21 Calorie Bike

15 Toe to bar

6 Burpee box jump 24/20

3 Squat clean and jerk

2:00 rest between sets

Set 1- 75% C&J

Set 2- 80% C&J

Set 3-85% C&J

Growth & Development (3 Rounds for time)

3 Sets of the following:

21 Calorie Row

15 Ab mat sit ups (15 Hanging knee raises)

6 Burpee box jump or step up

3 Clean to Overhead

2:00 rest between sets GO HARD

Set 1- 80% C&J

Set 2- 85% C&J

Set 3- 90% C&J