CrossFit – Wed, Jul 26

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes Cardio

+

Banded lateral walks down and back

Barbell good morning x 6-8 reps

Barbell squats x 8-10 reps

Hollow hold x :20 seconds

x2 sets

GROWTH & DEVELOPMENT

Deadlift (EMOM 4
2 Reps 85% and build each set into
EMOM 3
1 Rep building off above to heavy single )

Metcon (Time)

Every 2:00 x 7 Sets

8 Deadlift 40-45% of 1RM

8 Calorie Row

Rest remaining time

@ 18:00 Cash Out

25 DB Front squat

25 DB Thruster

25 Calorie Ski erg

PERFORMANCE

Squat Clean and Jerk (Every :90 seconds
– from 85%
building to a heavy single for the day
x 6 attempts )

Metcon (Time)

Every 2:00 x 7 sets

8 Deadlift 45% 1RM

8 Calorie Assault

Rest remaining time

@ 18:00 Cash Out

25 Front squat 95/65

25 Thruster

500m Row

AFAP