CrossFit – Wed, Nov 30

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Banded Shoulder stretch

Foam roll

GROWTH & DEVELOPMENT

Accessory Lifts (4 Sets Super set 1,2 and 3 )

1. DB Bench press x 8 reps

2. Plate raises x 20 reps

3. DB Lateral raises 8 each side ( done one side at a time )

resting 2-3 minutes between sets

Metcon (No Measure)

EMOM 15:00

1. 18 KB swing

2. :30 KB Planked pull through

3. 22 Slam ball

4. 18 Barbell S2OH 65/45

5. REST

PERFORMANCE

Strict press (3-5 reps @ 80-83% Sets 1-2
2-4 reps @ 85% Sets 4-5 )

Every 2 mintues for 10 minutes

Metcon (No Measure)

EMOM 15:00

1. 14 Lateral Burpee

2. 18 DB Hang clean and jerk 9/9

3. 18 Thruster 75/55

4. 14 Toe to bar

5. 18 Alternating DB Snatch