Friday 11/17

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Rowing/Bike/Jump Rope, then…

FITNESS

2 Rounds of:

20 Toy Soldiers

10 Bottoms Up Kettlebell Press (each arm)

20-30 secs Hanging L-Sit Hold (scale to knees bent hold)

PERFORMANCE

Barbell Front Rack Stretch, then…

Burgener Clean Warm-Up & Split Jerk Tech

Fitness

Every 2 minutes for 18 minutes (3 sets), alternate between:

1: Dumbbell Push Press x 6-8 reps

2: Single-Leg Deadlift x 6-8 reps each leg

3: Supine Leg Lowering x 10-15 reps @ 3011

Push Press

Performance

Every 2 minutes for 20 minutes (10 sets):

Clean & Jerk x 1 rep

Building each set to a heavy 1 rep or 1-RM

Clean and Jerk

Metcon

Perf: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Fitn: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders