Friday 6/23

Great Woods CrossFit – CrossFit

Mobility

Overhead Anterior Pec Stretch x 45-60 sec/side

Banded Straddle Stretch x 60-120 secs

-then-

2 Rounds of:

15 PVC Passthroughs

20 sec Hang

Warm-up

Fitness:

3 Rounds of:

250m Row

5 Ring Rows @ 3111

5 Push Ups @ 30X1

10 Alternating Dumbbell Snatches

Performance:

5 Reps of each:

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Drop Snatch

Hang Snatch

Snatch from Below Knee

Accessory/Strength

Fitness

Four sets of:

Dumbbell Bench Press x 10 reps @ 20X1

Rest 45 seconds

Strict Knee Raises x 10-12 reps

Rest 45 seconds

Single-Arm Dumbbell Row x 10 reps each arm @ 2111

Rest 45 seconds

Dumbbell Bench Press

Single Arm Dumbbell Row

Performance

Five sets of:

Hang Snatch + Snatch

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1 (rest 5 seconds between jumps)*

Rest 2 minutes

*Increase height each set for tallest height possible

Hang Snatch + Snatch

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Fitn: Metcon (Time)

3 Rounds for time of:

20/15 Calorie Row

15 AbMat Sit-Ups

10 Alternating Dumbbell Snatches, 35/20 lbs

Perf: Metcon (Time)

3 Rounds for time of:

20/15 Calorie Assault Bike

15 Toes-to-Bar

10 Snatches, 95/65 lbs