Announcements

WEIGHTLIFTING! 7/14
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 7/14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

3 sets

10 PVC Pass thru

5 PVC Snatch balance

10 PVC OHS

5 Burpee

20 Double under or single

GROWTH & DEVELOPMENT

Strength & Accessory

Super Sets x 3 Sets

Barbell Front rack step up x 12 reps ( 6 each leg )

DB Single Arm/Leg RDL ( Crossover ) 15 Reps each leg

Both heavy as possible without failure and great movement pattern

resting as needed between each set

Metcon (No Measure)

EMOM 15:00

1. 5 Lateral Burpee + 5 Deadlift 155/105

2. 12 Box jump over

3. 2-4 Wall walk

4. 24 Alternating DB Snatch

5. 10 Calorie Bike

PERFORMANCE

Overhead Squat (Every :90 seconds )

5 Reps @ 70%

3 Reps @ 75%

1 Rep @ 80%

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85%

Overhead Squat (2 Sets, 2 Minute rest between each )

2 Sets

MAX Reps OHS @ 85%

+ 2:00 Rest between each set

Metcon (No Measure)

EMOM x 15:00

1. 5 Lateral Burpee + 5 Deadliflt @ 225/155

2. 25 Double under + 14 Wall ball

3. 1-2 Rope Climb

4. 22 Alternating DB Snatch 50/35

5. 12 Calorie Ski erg