CrossFit – Wed, Dec 7
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
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
GROWTH & DEVELOPMENT
Clean (Clean pull + Clean + Front squat
Every :90 seconds building from 70% to something heavy , but not a max out day
x 8 sets )
Metcon (Time)
For time:
10 Clean and jerk 75/55
10 Lateral Burpee
30 Ski Calorie
10 Lateral burpee
10 Clean and jerk
designed to be a sprint Goal Sub 8 minutes
PERFORMANCE
Clean (Clean pull + Clean + Front squat every :90 seconds building from 70% , heavy but not a max out day
x8 sets )
Metcon (Time)
Rx+
MAX RMU set
directly into..
20 Clean and jerk 185/135
50% of RMU # ( if athlete got 10 RMU, 5 reps will be performed in workout )
20 Lateral Burpee
50% of RMU #
20 Calorie Bike
Rx
20 Clean and jerk 155/105
10 Chest to bar pull up
20 Lateral Burpee
10 Chest to bar pull up
20 Calorie Bike
Both Workouts are designed to be a sprint and should be sub 10 ( even RX athletes adding in the RMU part A)
**You can still sprint doing single clean and jerks- this workout isnt meant to be touch n go unless you’re Mat Fraser 🙂