CrossFit – Wed, Nov 8

Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute Cardio

into

Banded shoulder stretch

+ Couch Stretch

GROWTH & DEVELOPMENT

4 Sets

1A. 10-12 Flat DB bench press

1B. 20 Plate raises

1C. 10/10 Single arm DB lateral raises

rest 2-3 min between sets

Growth & Development (No Measure)

EMOM 15:00

18 KB swing

:30 KB plank pull thru

20 Slamm ball

18 Barbell S2OH 65/45

15-18 Barbell or KB sumo deadlift high pull

PERFORMANCE

Snatch Pull + Squat Snatch

Every :90 seconds x 6 sets

Building to something heavy for the day

1 Snatch pull

2 Squat snatch

1 OHS

Metcon (No Measure)

Emom 15:00

18 DB hang clean and jerk (9/9)

10-14 Lateral burpee

18 thruster 75/55

14 GHDSU ( 18 Ab sit up )

18 Alt. DB Snatch