Wednesday 7/19

Great Woods CrossFit – CrossFit

Warm-up

FITNESS

2 Rounds of:

Bottoms Up Kettlebell Press x 10 reps (each side)

Squat Jumps x 10 reps

Dynamic Planks x 5 reps

PERFORMANCE:

Burgener Clean Warm-Up

Strict Press

Push Press

Push Jerk

Split Jerk (footwork technique)

Mobility

20 PVC Passthroughs

3D Hydrant

Strength & Accessory

Fitness

Four sets of:

Dumbbell Push Press x 10 reps

Rest 45 seconds

Lateral Goblet Squats x 8-10 reps (each side)

Rest 45 seconds

Elbow Jack x 10-15 reps

Rest 45 seconds

Dumbbell Push Press

Clean and Jerk

Performance

Every 2 minutes for 20 minutes (10 sets):

Clean and Jerk x 1 rep

Build up to today’s heavy but only increase load if technique is good. You are not building up to a 1-RM

Metcon

Fitn: Metcon (Time)

Two rounds, for time, of:

250 Meter Row

25 Kettlebell Swings (Russian), 35/26 lbs

25 Air Squats

200 Meter Run

Perf: Metcon (Time)

For time:

500 Meter Row

50 Kettlebell Swings (American), 53/35 lbs (Rx+ 70/53 lbs)

100 Air Squats

400 Meter Run