Friday 8/18

Great Woods CrossFit – CrossFit

Warm-up

FITNESS:

2 Rounds of:

10/7 Calories on Assault Bike

10 Ring Rows

10 Squat Jumps

PERFORMANCE:

2 Rounds of:

10 PVC Passthroughs

10 Snatch Push Press

10 Overhead Squats w/ 2 sec pause

Fitness

Three sets of:

Dumbbell Walking Lunges x 20 steps

Rest 60 seconds

Single-Arm Dumbbell or Kettlebell Row x 10 reps each arm @ 21X0

Rest 60 seconds

Performance

Every 3 minutes, for 15 minutes (5 sets):

Snatch Grip Push Press + Snatch Balance + Overhead Squat

First set @ 50-60% of 1-RM Snatch and increase each set if technique is good.

Goal is perfect mechanics not load

Single Arm Dumbbell Row

Snatch Grip Push Press + Snatch Balance + Overhead Squat

Metcon

Fitn: Metcon (Time)

Four rounds for time, of:

200 Meter Run

15 Wall Balls

10 Box Jumps

10 Dumbbell Thrusters

15 AbMat Sit Ups

Perf: Metcon (Time)

For time:

400 Meter Run

50 Wall Ball Shots, 20/14 lbs

40 Box Jumps, 24″/20″

30 Overhead Squats, 95/65 lbs

20 Toes-to-Bar

400 Meter Run