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 🙂