CrossFit – Wed, Dec 14

Announcements

Friday 9th NO 5:30pm

HOLIDAY SCHEDULE

December 23rd 5:30am/9:30am only NO PM classes

December 24th 8:30AM

December 25th/26th Closed

December 31st 8:30AM

January 1st Closed

Christmas Party Brunch Dec 17th- post 12 days of Christmas Wod 10$ each @great-woods Venmo for catered brunch 😊 🎅🏼 christmas

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio warm up

+

2 sets

5 Calorie Bike

10 Pvs passthrough

10 pvc OHS

3-5 Strict pull up or 4-6 ring row

8 Push up

5 Calorie Ski

GROWTH & DEVELOPMENT

Clean (E:90 Seconds x 8 Sets
Clean pull + Squat Clean + Front Squat
75% – can stay here or build to moderate set no maxing out fails )

Metcon (No Measure)

EMOM 20:00

1. 8 Burpee to target

2. 8 DB Cluster

3. 8 Calorie Row

4. 12 DB Planked Renegade Rows

PERFORMANCE

Snatch (E:90 Seconds x 8 Sets
Snatch Pull + Hang squat snatch + Snatch
65% building to moderate nothing crazy here 80% tops )

Metcon (No Measure)

EMOM 20:00

1. 8 Calorie Ski

2. 6 Cluster 115/75

3. 8 Calorie Bike

4. 4-6 Burpee Pull up