CrossFit – Mon, Sep 22

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2 rounds

8 Goblet squat

8 windmill (4/4)

:20 hs hold or plank

100m jog

8 barbell RDL

Banded hamstring stretch :30 per side

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PERFORMANCE

Hang Squat Snatch (Every minute x 5:00
80-85% )

2 Snatch Lift-Offs + Snatch (Every :90 x 5 sets
2 sets @ 82%
3 sets @ 85-88% )

Growth/ Performance (Time)

21/15/9

Deadlift 155/105

HSPU

+

400m Run after each complete round
Scaled 135/95

42/30/18 Push up

Goal is bigger sets if not unbroken barbell

**light Diane (sub 10- if efficient in HSPU)

Challenge

Back Squat (Every :90 x 7 Sets
2 reps heavier than you’ve gone! )

Building if you can!

Challenge (AMRAP – Rounds and Reps)

AMRAP 10:00

8 Deadlift 115/75

12 Ring row

4 Lateral burpee over barbell