CrossFit – Wed, May 3


CrossFit – Wed, May 3


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 min cardio

into barbell warm up

4-6 hang muscle cleans

4-6 front squat

4-6 tall squat clean

4-6 sots press from front rack or standing strict press

4-6 tall jerk

4-6 split jerk

x 2 times thru with out weight and can add weight for second round


Hang Squat Clean (Establish a heavy single 10-15 minutes on the clock )

NON LIFTING Alternative (No Measure)

EMOM 12:00

1. 30 row or bike Hard pace

2. 12 Seated Shoulder press + Standing 12 Bicep curls

Metcon (Time)

For time:

15 Calorie Ski Erg

35 DB Front rack squat

500m Row

35 DB S2OH

15 Calorie Ski Erg

@ 12- 22:00


Row x 10 Calorie

KB Swings x 10

5 Burpee over rower


Hang Squat Clean (Establish a heavy single for the day
10-15:00 )

Split Jerk (Establish a heavy single for the day off rack
10-15:00 )

Metcon (Time)

12:00 CAP


50 Double under

50 Front squat 75/55

200m Run

50 Push Press

50 Double under

** no dropping bars from overhead