CrossFit – Wed, Mar 26

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Couch stretch + free stretch

Front Squat (Every 2 minutes, for 10 minutes:
5 Sets of 3 Reps @ 80% )

PERFORMANCE

Clean Complex (Every 2 minutes, for 10 minutes:
complex without dropping bar at all!
BUILD over 5 sets )

Clean pull+ 2 Hang power clean + 1 Squat clean

Overhead complex (Every 2 minutes, for 10 minutes:
Complex BUILD over 5 sets )

1 Push press + 1 Push Jerk + 1 Split jerk

GROWTH & DEVELOPMENT

Split Jerk (Every 2 minutes, for 10 minutes:
3 Split jerk
Build moderate weight over 5 sets )

AMRAP 10:00 (No Measure)

AMRAP 10

15 Slam ball

15 Slam ball sit ups

15 Plank walk outs

15 Dual DB front squat