CrossFit – Wed, Oct 11

Announcements

10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

into

PVC pass throughs x 15-20

PVC OHS x 15-20

Stripper PVC Stretch each hand on top 1:00

+

Wall angels x 20

Rack banded face pulls x 20-30 reps

Foam roll thoracic spine x 2-3 min

GROWTH & DEVELOPMENT

Clean Pull + hang clean + Clean (Weight)

Every :90 @ 85% of your 1RM

x 6 sets

Metcon (No Measure)

EMOM 20:00

1. 20 KB Swing

2. 15 Ring row

3. 12 Single DB Box step overs

4. 20 DB Snatch

5. REST

PERFORMANCE

Snatch Grip Deadlift (Every :90 x 4 Sets
4 Reps @ 85% of your max Snatch )

Snatch Pull + Hang squat snatch

Every :90 seconds

building up from 70%

x 5 sets

Metcon (No Measure)

EMOM 20:00

1. 50 Double under

2. 15 Hang power clean 95/65

3. 15 S2OH

4. 150M row + 5 Lateral burpee over rower

5. REST