22
Nov
CrossFit – Wed, Nov 22
Announcements
Great Woods Fitness & Performance – CrossFit
Bench Press (Every @90
3 reps x 8 sets building to heavy )
Growth (Time)
3 Rounds for time:
15 Hang power clean
15 Calorie Row
15 Shoulder to overhead 95/65 .. 75/55
Metcon (Weight)
O-5:00
15 Snatch @ 65%
18 Chest to bar pull ups
5:00 -10:00
12 Snatch @ 70 %
15 chest to bar pull ups
10:00-15:00
9 Snatch @ 75%
12 Chest to bar pull ups
15:00-20:00
6 Snatch @ 80%
9 Chest to bar pull up
20:00-25:00
Building to a max snatch
Cool down (Calories)
Bike 10:00 sustainable pace