CrossFit – Wed, Mar 15

Announcements

St. Pattys Day schedule

5:30am 9:30am 4:30pm

If you’re on Facebook request to follow Turfwoods community page so you can see all real time latest updates!

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 bike row or ski

Push ups x 5-8 reps

Ring Rows x 8-12 reps

Dead hang + some kipping swings- just loosen up here

Banded Strict press x 12-15 reps

GROWTH & DEVELOPMENT

Clean grip Deadlift (Waves 7/5/3/7/5/3 Heavier than last week
Every 2 min)

Strict press (Waves 7/5/3/7/5/3)

Every 1:30 minutes for 6 sets

Metcon (3 Rounds for time)

Every 6 minutes x 3 Sets

6 Calorie ski erg

15 Calorie Row

10 DB snatch

15 Calorie Row

6 Calorie Ski erg

PERFORMANCE

Clean lift off + Clean hang pulls + Clean pull from floor (Clean lift off + clean hang pull + clean pull from floor
Clean lift off + clean hang pull + clean pull from floor
Clean lift off + clean hang pull + clean pull from floor
4 Sets x 1.1.1 take time between clusters

resting as needed )

Strict press (Wave 7/5/3/7/5/3 heavier than last week)

Every 1:30 minutes for 6 sets

Every 6 minutes x 18 minute (3 Rounds for time)

3 set every 6 minutes

14 Chest to bar pull up

12 Power snatch 115/75

17/14 Bike Calorie

Rx+

7/5 RMU

12 Power snatch 115/75

17/14 Bike Calorie

GO hard, TNG work if can, PUSH BIKE