Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5:00 Free stretch/bike/foam roll

GROWTH & DEVELOPMENT

Strict Press (Max + Drop sets )

Strict Press building to a heavy single in 10:00

into

5 sets of 5 reps @ 70% of your max hit for the day Every :90 seconds

Metcon (3 Rounds for reps)

AMRAP 3’s:

3:00 AMRAP

6 Front squat 95/65

12 Sit up

1:00 rest

3:00 AMRAP

6 Hang Clean 95/65

10Lateral Barbell hop overs

1:00 rest

3:00 AMRAP

6 Alternating DB Snatch

6 Burpee

PERFORMANCE

Clean Complex (Every :90 seconds, for 8 sets )

Every :90 seconds x 8 Sets

Power clean + Front squat + 2 Split jerk

@ 75-80% of power clean – across

Metcon (3 Rounds for calories)

Every 3 minutes x 9 minutes (3 sets)

2:00 on the clock

10 chest to bar pull up

10 thruster 95/65

+ MAX assault bike calorie

1:00 rest
Rx+ 4 BMU

Metcon (3 Rounds for reps)

Every 3 minutes x 9 minutes (3 sets)

2:00 on the clock

10 OHS 95/65

10 HSPU ( sub HRPU)

+ MAX double under (sub ski cals)

1:00 rest