CrossFit – Wed, Feb 8

Announcements

Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT**

FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio warm up

+

Banded shoulder stretch

2 sets

10-12 wall angels

:20 seconds hollow rocks

10-12 wall squats

Pigeon stretch – 20 seconds per side

GROWTH & DEVELOPMENT

Bench Press (6 Sets of 4 Reps
as heavy as possible building off previous weeks

Ever 2 minutes x 12 minutes )

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Thruster 65/45

15 Calorie Ski erg

10 Hang Power snatch 65/45

15 Calorie Row

** yes the snatch may be a new movement for you however, super light weight- lets work the new movement here today

PERFORMANCE

Bench Press (6x 4 reps
as heavy as possible building of previous weeks

Every 2 minutes x 12 minutes )

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

12 Thruster 95/65

8 Toe to bar ( Rx+ 12 toe to bar)

-2:00 rest-

5 mintue AMRAP

9 Front squat 115/75

9 Chest to bar Pull up ( Rx+ 3 Bar muscle up)

-2:00 rest-

5 minute AMRAP

6 Power clean 135/95

6 Pistol ( 6 Left side, 6 Right side- not alternating)