Thursday 8/17

Great Woods CrossFit – CrossFit

Warm-up

FITNESS:

2 Rounds of:

250 Meter Row

10 Wide Grip Kip Swings

20 sec Side Plank (each side)

PERFORMANCE:

Burgener Warm-Up w/ empty barbell

Down and Finish

Elbows High and Outside

Muscle Clean

Front Squats

High Hang Clean (from hip)

Low Hang Clean (from knee

Clean (from ground)

then…

Tall Clean Drill (work on speed and pulling under the bar fast)

Strength & Accessory

Fitness

Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Kettlebell Windmills x 8 reps (each side)

Rest 45 seconds

Performance

Six sets of:

Clean x 1.1

(rest 10 seconds between singles)

Rest 2-3 minutes

Clean

Primer

2 rounds of:

15 Double Unders/30 Singles

5 Russian Kettlebell Swings

5 Kettlebell Swings

5 Push Ups

Rest 60 seconds

Metcon

Metcon (Time)

Five rounds for time of:

30 Double-Unders

20 Kettlebell Swings, 53/35 lbs (Rx+ 70/53 lbs

10 Push-Ups