CrossFit – Wed, May 10

Announcements

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

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Mother’s Day 5/14 Sunday – Gym closed for all the moms out there 💜

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2x

Banded front rack opener :30 each side

PVC pass through’s x 10-15 reps

Wall squats + wall angels x 10 each

into barbell warm up

GROWTH & DEVELOPMENT

Strict press (Strict press waves
10,8,6,4,10,8,6,4
Heavy without fails 🙂 )

Every 2 minutes, for 16 minutes

Metcon (Time)

For time:

45 Calorie Bike

30 Deadlift @ 135/95

15 Lateral Burpee

PERFORMANCE

Power Clean (EMOM 8:00
1.1 Power clean @ 70% ( singles ) )

Split Jerk (EMOM 8
70% x 1 Split jerk, off rack or floor )

Metcon (Time)

5 Rounds for time:

5 Power clean

5 Front squat

5 S2OH

Rx+ 185/135

Rx 155/105

Scaled- 135/95

CAP:10:00