CrossFit – Wed, Apr 19

Announcements

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

Monday 17th, Wednesday 19th, Friday 21st – 7:30am CrossFit (NO 9:30am class)

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

2 Sets

PVC pass thru x 10

PVC OHS x 10

Snatch balance ( bb or pvc ) x 5

Pigeon stretch x 20-30 seconds each side

GROWTH & DEVELOPMENT

Metcon (No Measure)

Emom 12:00

1. 6-8 Strict Pull ups or banded strict

2. 8-10 Barbell bent over rows

Metcon (AMRAP – Reps)

16:00 on the clock

60 Calorie Row

50 Wallball/Air squat

40 Deadlift @ 155/105

into MAX Lateral burpee in remaining time

PERFORMANCE

Hang Squat Clean (EMOM 8 minutes
1 Clean Pull + 1 Hang squat clean + 1 Split jerk @ 85% )

Not building, staying at your true 1RM % weights

Hang Squat Snatch (EMOM x 8 minutes
1 Hang pull + 1 Hang squat clean @ 80% across no building )

Metcon (No Measure)

18:00 on the clock

60 Calorie Bike

60 Wallball 20/14

30 Clean and Jerk 135/95

+ MAX Chest to bar in remaining time

RX+ MAX Ring muscle up in remaining time ( not bar )