Thursday 9/28

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Cardio (Bike, Row, Run)

–then–

20 Toy Soldier

10 Lunge w/ Twist

10 Push-Up to Inch Worm

20 Air Squats

10 Sit-Ups

10 Russian Kettlebell Swings

Strength & Accessory

Fitness

Three sets of:

Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Rest 45 seconds

Alternating Lateral Lunges x 20 reps

Rest 45 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 45 seconds

Performance

Every 2 minutes for 6 minutes (3 sets):

1 Clean + 2 Tall Jerks + 3 Split Jerks (stay light; intention is activation/warm-up)

–then–

Take 15 minutes to build to today’s 1-RM Clean & Jerk

Clean and Jerk

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

6 Push-Ups

9 Air Squats

12 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Perf: The Chief (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans, 135/95 lbs

6 Push-Ups

9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.