Tuesday 8/8

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

250 Meter Row

10 PVC Passthroughs

5 Inch Worms

30 sec Plank

Strength & Accessory

Fitness

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Death March x 20 steps @ 2011

Station 2 – Side Plank x 45 seconds each side

Station 3 – 100-Foot Bottom’s Up Kettlebell Carry (50-feet each arm)

Performance

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 2 reps

Sets 1-2 – 60-65% of 1-RM Power Clean

Sets 3-4 – 70-75%

Sets 5-6 – 80-85%

Sets 7-10 – 90+%

Power Clean

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

30 Kettlebell Swings, pick load

20 Push-Ups

10 AbMat Sit-Ups

Perf: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips