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Wednesday 9/13

13
Sep

Wednesday 9/13

Great Woods CrossFit – CrossFit

Warm-up

500 Meter Row, then….

FITNESS:

3 Rounds of:

10 Glute Bridges

10 PVC Around the Worlds (5 each side)

20 secs Plank

PERFORMANCE:

Front Rack Stretch (barbell on back w/ hook grip)

Burgener Warm-Up w/ barbell

Tall Clean Drill

Strength & Accessory

Fitness

Four sets of:

Kettlebell Swings x 25 reps

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 50-feet each arm

Rest 45 seconds

Hollow Hold x 30-45 seconds

Rest 2 minutes

Performance

Hang Clean + Clean

Perform 1 Hang Clean + 1 Clean, every 3 minutes, for 18 minutes for a total of 6 sets
Build as you go, but make sure the focus is on proper technique and mechanics as you build.

Mobilize and prepare for MetCon during rest

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

400 Meter Run

12 Alternating Dumbbell Snatches

15 AbMat Sit-Ups

Perf: Metcon (Time)

Three rounds for time of:

400 Meter Run

12 Alternating Dumbbell Squat Snatches, 50/35 lbs

10 Toes-to-Bar

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