051016

Michael
Tuesday, October 4, 2016 - 03:00

GW Performance - CrossFit


Warm-up

General Warm Up 6 (No Measure)


PRE CLASS



Roll - Quads & Adductors w/ BB

Trigger - Around scaps & glutes



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1 Round / 30 sec each



Glutes on wall (ES)

Pec on floor

Down dog

Up Dog



2 Rounds



3 KB Windmill ES

5 KB Bottom Up Press ES

10 Band Pull Aparts

10 GHD Hip Extension

30 sec FLR

Weightlifting

GW Clean Progressions (No Measure)


Power - Pull (jump - shrug)

Hang - Power (transfer weight in feet)

Muscle Clean

Pull Unders

Hang Power Clean + Front Squat

Power Clean + Front Squat

Clean

ALL: Power Clean + Front Squat (EMOM: 10 x 2 + 2 / Across)

Metcon

ALL: Metcon (Time)


21, 15, 9

On-to Plate Burpees

+

30 Plate OH Walking Lunges (20kg / 15kg)



** Dropping / throwing plate to ground = 500 calories on Assault Bike **



Scale weight as needed.