CrossFit – Wed, Apr 5


CrossFit – Wed, Apr 5


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

Sunday 4/9 EASTER Gym will be closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility


Metcon (10 Rounds for weight)


1. 8 Barbell bent over row

2. 8 Inverted row

Split Jerk (Every :90 seconds
1-2 reps moderate weight or build )

-if you’ve been coached through these in the past 2 reps and build comfortably

– if you’re new to these, 1 rep not much building stick with a coach and form

Metcon (4 Rounds for time)

4 Rounds of the following-

9 Calorie Bike

12 DB Thruster

9 DB Box step over

rest 1:00 between rounds
Goal is always sustainability with these added rests

you should be able to push harder each round, control the first and see where you can push more each round rather than going out hot and becoming slower each round/standing around resting more


Clean (EMOM 10 minutes-
Clean pull + Hang squat clean @ 75% of your 1RM
– staying at this weight all 10 sets )

– lets remember our lift offs! remember your hang pulls when performing the hang squat clean, get tall and fast elbows under the bar! KEEP IT CLOSE

Split Jerk (Every :90 seconds
5 Sets of 2 Reps @ 75% of your 1RM Jerk
-stay at this weight for all 5 Sets )

– work on the re-rack, don’t be scared of the bar.. Give a little give in those knees while bringing it back to shoulder position

– Dip drive, think of elbows up high and chest tall ( when you dip anddrop the elbows and chest the bar follows )

Metcon (No Measure)

3 Rounds for time-

8 Front squat 185/125

8 Chest to bar pull up

2 Rope climb

– rest 3minutes-

3 Rounds for time-

8 Strict HSPU /HSPU

8 Snatch 185/125

2 Ring Muscle up

CAP 16

3 Rounds for time-

8 Front squat 155/105

8 Pull up

8 Calorie Ski erg

-rest 4 minutes-

3 Rounds for time-

8 HSPU/ 10 DB S2OH

8 Snatch 155/105 …135/95 …115/75

8 Calorie Ski erg

**For open gym athletes who don’t hear coaching notes- this is a sprint type workout barbell for squats is unbroken- but hard

Snatches can be singles power or squat( this part will slow you down slightly)

Pick movements and weights that allows you to move and work hardinstead of standing around