Tuesday 9/19

Great Woods CrossFit – CrossFit

Warm-up

Three Rounds of:

250 Meter Row

10 Barbell Good Morning

10 PVC Around the World

10 Jumping Lunges/Reverse Lunges

Strength & Accessory

Fitness

Four sets of:

Romanian Deadlift x 6-8 reps @ 3010

Rest 45 seconds

Kettlebell Windmills x 6-8 reps each arm

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Performance

Hang Snatch

Every 90 seconds, for 18 minutes (12 sets):

Hang Snatch x 1 rep
Build as you go, but make sure the focus is on proper technique and mechanics as you build.

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Box Jump/Step-Overs

10-V-Ups

Perf: EMOM BBJO & T2B (AMRAP – Rounds and Reps)

Every minute, on the minute, for 10 minutes, complete:

5 Burpee Box Jump-Overs, 24″/20″

5 Toes to Bar