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Tuesday 12/19

19
Dec

Tuesday 12/19

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Rowing, then….

FITNESS:

20 Toy Soldiers

10 Scorpions

20 KB Side Bends (Each Side)

10 Inch Worms

10 KB Windmills

20 Ab Mat Sit Ups

PERFORMANCE:

5 Reps of Each of the Following (Unbroken)

Clean Deadlifts

Clean High Pulls

Muscle Cleans

Tall Cleans

Shoulder Press

Hang Clusters

Strength & Accessory

Fitness

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

100′ Suitcase Carry – switch arms halfway (HEAVY)

Rest 60 seconds

Tempo Push-Ups x Max Reps @ 1111

Rest 60 seconds

Performance

Every 2 minutes, for 18 minutes (9 sets)

Clean & Jerk

*Sets 1-3 = 3 reps

*Sets 4-6 = 2 reps

*Sets 7-9 = 1 rep

Clean and Jerk

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

10 Burpees

10 Dumbbell Push Presses

10 Dumbbell Box Step-Ups

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

10 Burpees

15 Shoulder to Overhead, 115/75 lbs

20 Pull-Ups

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