CrossFit

Announcements

**** CHECK IN *****
Class limit is 14 today because of the workout and room in the gym. If you don’t get a spot choose another class

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

pigeon and pec stretching 1:00 each side

+

Wall squat x 10

Banded pull aparts x 10

DB Strict press x 10 each side

DB goblet squat x 10

x 2 sets

Barbell snatch warm up

GROWTH & DEVELOPMENT

Deadlift (Every minute on the minute, for 12 minutes )

2 reps

3 sets @ 75%

3 sets @ 80%

3 sets @ 85%

+

3 sets building a single

Every minute on the minute x 12:00

Metcon (Time)

For time:

40-30-20-10

** you choose DB weight

Alternating DB hang power snatch

Alternating Leg Single DB box step up

PERFORMANCE

Snatch (Every minute on the minute, for 12 minutes )

Snatch Pull + 3 seconds eccentric to low hang + low hang squat snatch + OHS ( back tight and don’t drop barbell )

Every minute on the minute x 12:00

3 sets @ 70% 1RM snatch

3 sets @ 75% 1RM snatch

3 sets @ 80% 1RM snatch

3 sets build up ( single snatch from floor no complex )

Metcon (Time)

For time:

40-30-20-10

Alternating DB hang power snatch 50/35

Alternating Leg Single DB box step up 24/20