Tuesday 12/19
Great Woods CrossFit – CrossFit
Warm-up
5 Minutes of Rowing, then….
FITNESS:
20 Toy Soldiers
10 Scorpions
20 KB Side Bends (Each Side)
10 Inch Worms
10 KB Windmills
20 Ab Mat Sit Ups
PERFORMANCE:
5 Reps of Each of the Following (Unbroken)
Clean Deadlifts
Clean High Pulls
Muscle Cleans
Tall Cleans
Shoulder Press
Hang Clusters
Strength & Accessory
Fitness
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
100′ Suitcase Carry – switch arms halfway (HEAVY)
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
Performance
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk
*Sets 1-3 = 3 reps
*Sets 4-6 = 2 reps
*Sets 7-9 = 1 rep
Clean and Jerk
Metcon
Fitn: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups
Perf: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead, 115/75 lbs
20 Pull-Ups