Friday 9/29
Great Woods CrossFit – CrossFit
Warm-up
Strength & Accessory
Fitness
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 60 seconds
Plank from Elbows x 45 seconds
Rest 60 seconds
Performance
Four sets of:
Deadlift x 6 reps (5-10% heavier than 9/15)
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift
Metcon
Fitn: Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells
Perf: Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press, 115/75 lbs
15 Kettlebell Swings, 53/35 lbs
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps, 24″/20″