Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

Banded shoulder stretch

+

Wall angels x 10-15

PVC pass thru x 10-15

DB Upright row x 10-15 each side

x 2 sets

GROWTH & DEVELOPMENT

Push + Pull (5 Sets of the following,resting as needed )

Push up in clusters of 5 reps

5.5.5 ( 15 total )

into

Deadlift x 5 reps @ 65-70% of your 1RM

resting as needed between x 5 sets

Metcon (Time)

21-15-12-9-6

Ski Calorie ** Max effort

10-10-10-10-10

Thruster 95/65 … 75/55

PERFORMANCE

Snatch Complex (Every :90 seconds x 6 sets )

Snatch pull + low hang power snatch + hang squat snatch

every :90 seconds @ 60-65% of your 1RM

** focus is all good reps, tight set up and back, ready for the catch and staying STRONG while holding onto a complex !

Metcon (Time)

21-15-12-9-6

Chest to bar pull up

10-10-10-10-10

Thruster 95/65

** those who can, challenge yourself here and do this unbroken!

** those who can’t, choose to do thrusters unbroken and small quick sets of chest to bar !