CrossFit – Mon, Sep 15

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Warm up cardio

Into

2x

10 walking lunges

10 banded good morning

10 banded shoulder press

10 ring row

:30 any machine

PERFORMANCE

Hang Squat Snatch (Emom 6:00
Hang squat snatch x 1 rep
@ 75-78% )

2 Snatch Lift-Offs + Snatch (Every :90 x 6 sets
3 reps @ 80%
3 Reps @ 82-85% )

Performance / Growth (3 Rounds for time)

3RFT

15 Wallball 20/14

12 Box jump over 24/20

9 Hang power clean 115/85

6 BFB
**FAST PACE! Push for unbroken Barbell

L1: 95/65

L2: 75/55

GROWTH & DEVELOPMENT

Metcon (3 Rounds for weight)

3 Sets of the following:

EMOM:

8-10 BB strict press (off floor)

8/8 Seated DB external rotation

10-15 DB lateral raises

:30 Per side high side plank

Rest
** weight of BB strict press try and go up from

Last week.

Challenge

Back Squat (3 Reps heavier than last week! Make this feel tough!
Into :30 Wall sit hold
Resting 1-2 between sets – don’t fly through these. This is a strength piece not metcon )

Challenge (3 Rounds for time)

3 Rounds for time:

10 Goblet squat or wallballs

10 step over or box jump

10 Dual DB hang clean and press

5 Lateral burpee over DB
This is a fast pace workout! Move and push it