Tuesday 6/27

Great Woods CrossFit – CrossFit

Mobility

1 Min on each Side of:

Overhead Band Distraction

Banded Front Rack

Banded Hip Flexor

Warm-up

Fitness

3 Rounds of:

10 KB Sumo Deadlift High Pull

10 KB Reverse Lunge (5/side)

10 KB Strict Press (5/side)

20 sec Plank

Performance:

3 reps each of:

Clean Lift Offs (Mid-Shin to Knee)

Clean Deadlifts

RDLs

Clean High Pulls

Muscle Cleans

Front Squats

Clean from Position 1 (High Hang)

Clean from Position 2 (Low Hang)

Clean from Position 3 (Floor/Mid Shin)

Accessory/Strength

Fitness

Four sets of:

Kettlebell Swings x 20 reps

Rest 45 seconds

Dumbbell Shoulder Press x 8-10 reps @ 2011

Rest 45 seconds

Dumbbell Walking Lunge x 20 steps

Rest 45 seconds

Dumbbell Shoulder Press

Performance

Five sets of:

3-Position Clean

(high hang, hang, then from the floor – pause 2 seconds in each position before you clean the weight)

Rest 2-3 minutes

3 Position Clean

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Dumbbell Thrusters, 35/20 lbs

12 V-Ups

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead, 95/65 lbs (Rx+135/95 lbs)

12 Toes-to-Bar