CrossFit – Wed, Nov 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded Shoulder Stretch

+

Foam rolling work

GROWTH & DEVELOPMENT

Strength & Accessory

Back Extensions x 15 reps

DB RDL x 12 reps  2 seconds down each rep

:30 seconds weighted plank hold

x 5 sets

Metcon (No Measure)

16 Minute EMOM

1. DB dual S2OH + DB Front squats x 10 reps each

2. 10 Calorie Ski erg

3. 200m Run

4. Rest

PERFORMANCE

Clean and Jerk

Every :90 seconds x 5 sets
Low hang clean + 1 Jerk @ 80%

+

Every :90 seconds x 5 sets
Clean and Jerk 83-88%

Metcon (No Measure)

EMOM 8

1. 10 Box jump over

2. 5/3 BMU ( 15 Chest to bar )

+ 1:00 rest

EMOM 8

1. 15 Thruster 95/65

2. 35-50 Double under

+1:00 rest

EMOM 8

1. 8 Single arm Devil Press (4/4) 50/35

2. 200m run