Friday 9/29

Great Woods CrossFit – CrossFit

Warm-up

Strength & Accessory

Fitness

Three sets of:

Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell Z-Press x 8 reps @ 2111

Rest 60 seconds

Plank from Elbows x 45 seconds

Rest 60 seconds

Performance

Four sets of:

Deadlift x 6 reps (5-10% heavier than 9/15)

Rest 2 minutes

Strict Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

Deadlift

Metcon

Fitn: Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Push Press

15 Kettlebell Swings

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups

10 Box Step-Ups with Dumbbells

Perf: Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

10 Push Press, 115/75 lbs

15 Kettlebell Swings, 53/35 lbs