Greenbrier Fitness, CrossFit Stars and Bars – Class
Warm-up
3 rd NFT:
12-16x Alternating Shoulder Press Kneeling with Dumbbells
6-8x Bent Over Row Dumbbells in Lunge Position
6x Bulgarian Squat with Dumbbells
Strength
Back Squat (6×5 @ 80%; rest 3:00; 2111 tempo)
Metcon
Metcon (Time)
Competition/Performance Training
Crossfit.com WOD (TESTER)
*Give it 100% all out effort!
15-12-9 Power Clean 135/95
Thruster 135/95
Metcon (Time)
Fitness Training
15-12-9 Power Clean 95/65
Thruster 95/65
Weightlifting
Hang Power Snatch
EMOM20
sets 1-10: 5x @ 65-75%
sets 10-20: Build to tough single
Competition/Performance Extra Work
Metcon (No Measure)
Accessory Work
3 rds Accessory Work
12 Barbell Rollouts
:30s Hollow Rock Hold + 30 Flutter Kicks
12 weighted Back Extensions
Metcon (10 Rounds for time)
Run
E3MOM30
400m Run; stay consistent finishing each rd within :02-:03 seconds
CROSSFIT GROWL 