Wednesday 7/26

Great Woods CrossFit – CrossFit

Warm-up

FITNESS:

10 Leg Swings (Front, Back, Left, Right)

10 Baby Makers

PERFORMANCE:

3 Reps each of w/PVC:

Snatch Deadlifts

Snatch Grip RDLs

Pull From Knee

High Pull From Knee

Muscle Snatch From Knee

Snatch Grip Push Press

Overhead Squats

-rest 30 seconds-

Hang Snatch

Snatch

Fitness

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Ab Wheel or Barbell Roll-Outs x 12-15 reps

Performance

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

Hang Snatch + Snatch

Build from 65-70% to today’s heavy complex.

Hang Snatch + Snatch

Metcon

Fitn: Metcon (Time)

Five rounds for time of:

10 Dumbbell Hang Clean-to-Overhead, pick load

30 Single Unders

Perf: Metcon (Time)

Five rounds for time of:

10 Hang Power Snatches, 95/65 lbs (Rx+ 115/75 lbs)

30 Double-Unders