CrossFit – Wed, Feb 7

Great Woods Fitness & Performance – CrossFit

Metcon (No Measure)

Performance

Every 90 seconds, for 12 minutes (8 sets):
6 Burpee box jump over + 1 cluster

*Start around 65-70% of 1-RM Clean & Jerk and build each set. Challenge yourself to hit a heavy weight under a little fatigue

Four sets, each for time, of:

15 Row Calories
15 S2OH

15 Front squat 15 Row Calories

Rest 2:00 between sets

Set 1 75/55

Set 2 95/65

Set 3 115/75

Set 4 135/95

Growth & Development

Strength

Three super-sets of:

Barbell Front Rack Step-Ups x 10 reps/leg

Rest as needed

Seated Dumbbell Single Arm Shoulder Press x 10 reps/arm

Rest as needed

Four sets of:

15/10 Assault Bike Calories
15 DB thruster

10 DB Devils press (2 DB)

15/10 Assault Bike Calories
rest 2:00 between sets