Announcements

12/31 Saturday partner workout this week 10am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

Wall angels x 10

Walls squat x 10

Banded pull apart x 15-20

PVC pass thru + ohs x 10-15

x 2 sets

GROWTH & DEVELOPMENT

Crossbody March (No Measure)

Using 2 KB one in front rack one in farmers hold
Marching in place ** great substitute for carries
3 Sets-

Crossbody left x :30

rest :15

Crossbody right x :30

rest :15

Front rack ( both hands ) x :30

REST 1:00

Floor Press (No Measure)

Using 2 DB lying flat on your back with the floor being your stop point chest
press DB’s to a fully extended position, lowering controlled
4 Sets 12-15 Reps as heavy as you can for good reps

Resting 1:00 between sets

Clean (Clean + Hang clean + Front squat (5-10 lbs heavier than last week ) = 80-85% if you didn’t do this last week
Every :90 seconds x 6 Sets )

Metcon (Time)

2 Rounds

350 Ski erg

15 Dual Devil Press

2:00 rest

2 Rounds

60 Double/ Single under

15 DB Push press

2:00 rest

2 Rounds

350m Row

15 American KB Swing

PERFORMANCE

Snatch (Snatch Pull + Hang squat snatch + Snatch + OHS
75% Every :90 seconds x 6 Sets ( can build up to 85% if feeling good ) )

Metcon (4 Rounds for time)

4 Sets of the following-

10 Chest to bar pull up

15 Front Squat 115/75.. 95/65

10 Lateral Burpee

15 Shoulder to overhead

10 Chest to bar pull up

+ :90 rest between each set