CrossFit – Wed, Jul 12

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

clean grip RDL x 5

front squat x 5

hang clean + press x 5

clean + push jerk x 5

power clean + push jerk x 5

clean + jerk x 5

empty Bar for above x 1

GROWTH & DEVELOPMENT

Deadlift (EMOM 5
3 reps @ 80%
+
EMOM 5
2 Reps Q@ 85% )

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

1-2-3-4-5…

wall walk

2-4-6-8-10

Burpee

3-6-9-12-15…

Ab mat sit up

PERFORMANCE

Squat Clean and Jerk (EMOM x 10 @ 80% )

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

1-2-3-4-5..

Wall walk

10-20-30-40-50

Double under

3-6-9-12-15

Thruster 95/65