CrossFit – Wed, Sep 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

into

Couch Stretch

Dynamic warm up led by coach

GROWTH & DEVELOPMENT and PERFORMANCE

Clean Pull (Every :90 seconds
3 Reps x 3 Sets
Growth- working on tech. staying moderate
Performance- heavier than last week moderately heavy sets )

Clean Pull + Hang Squat clean (Clean pull + 2 Hang Squat cleans
Every :90 seconds
1 complex x 4 Sets @ 75% of your 1 RM )

Growth & Development (6 Rounds for time)

Every 3 minutes x 3 Sets complete:

200m Row

20 Lateral burpee over rower

– 3:00 rest into

Every 3 minutes x 3 Sets complete:

12 Hang clean & Jerk @ 75/55

12 Knee raises/Ab sit ups

6 Calorie Bike

Performance (6 Rounds for time)

Every 3 minute x 3 Sets complete:

10/8 Calorie Bike

15 Chest to bar Rx+ 10 Chest to bar

15 HSPU Rx+ 10 HSPU/15 HR Push up

-3:00 rest into

Every 3 minutes x 3 Sets complete:

30 Double under

15 Toe to bar Rx+ 10 Toe to bar

12 Hang clean and Jerk 95/65 …75/55