Wednesday 10/18

Great Woods CrossFit – CrossFit

Warm-up

FITNESS:

Row 500 Meters

20 Band Pull Aparts

20 Toy Soldiers

20 PVC Around the Worlds (10 each side)

20 PVC Good Mornings

Row 250 Meters

10 Band Pull Aparts

10 Toy Soldiers

10 PVC Around the Worlds (10 each side)

10 PVC Good Mornings

PERFORMANCE:

Burgener Snatch Warm-Up w/PVC

Strength & Accessory

Fitness

Every 2 minutes, for 16 minutes (2 sets of each) of:

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Banded Good Mornings x 20 reps @ 2011

Station 3 – Ring Row x 10-12 reps @ 3111

Station 4 – Bottom’s Up Overhead Kettlebell Carry x 100-feet each arm

Performance

Every 2 minutes, for 16 minutes (8 sets) of:

2 Snatch Lift-Offs + Snatch

Start off with a “light to moderate” load and build by feel. Remember, technique BEFORE load.

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

Snatch

Metcon

Fitn: Metcon (3 Rounds for time)

Three sets, each for time, of:

Run 400 Meters

15 Kettlebell Swings

15 Wall Balls

Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.

Perf: Metcon (3 Rounds for time)

Three sets, each for time, of:

400 Meter Run

20 Kettlebell Swings, 53/35 lbs

20 Wall Balls, 20/14 lbs

Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.