CrossFit – Wed, Oct 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 bike

2:00 row

2:00 ski

Banded Shoulder stretch/ PVC warm ups

GROWTH & DEVELOPMENT

Metcon (Weight)

4 Sets NFT

100ft Farmers carry ( increments of 25)

DB Bent over row 12/12

Banded tricep pull down x 20

resting as needed

Metcon (No Measure)

EMOM 16:00

1. 20 Sit up

2. 8 Deadlift 95/65 + 6 Hang power clean

3. 10 Calorie Ski erg

4. REST

PERFORMANCE

Snatch Grip Deadlift (Ever 90 seconds x 4 sets
4 Reps @ 90-100%)

Hang Snatch Pull + Hang Snatch + Overhead Squat (Building up Every 90 x 5 sets from 70% )

Performance (3 Rounds for time)

Every 6 minutes x 18 minutes

15 Toe to bar

12 Thruster 95/65

9 Burpee box jump over

12 Chest to bar

15/12 Bike