Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5 minutes foam roll and mobility

** Groups separate for Jerk warm up/ Snatch warm up

Jerk with coach

Snatch cycle through snatch drills

GROWTH & DEVELOPMENT

Split Jerk

EMOM 15

1 Rep @ 75% of 1RM with 3 second pause in dip ** Goal of this is to focus on being tight in the dip

Metcon (Time)

6 Sets

8 Power clean @ 65

80 Single under

8 Ski Cals

1:00 rest

TOUGH sets, but sustained power through out!
Alternative Beginner workout :

4 Sets

10 DB alternating Hang clean and jerk

80 Single under

8 Ski Calorie

10 DB S2OH ( 10 each arm )

No rest between sets

PERFORMANCE

Squat Snatch

EMOM x 12

1 Rep @ 80% of 1RM w/ 3 second pause at shin

Metcon (3 Rounds for time)

2 -3 Sets

15 GHDSU

12 KBS 70/53 … 53/35

9 Box jump over 30/24

12 Thruster 95/65

15 Assault bike Calorie

-2 minute rest-

15 HSPU ** HR push up

12 Hang Power clean 95/65

9 Wall Walk

12 KBS 70/53 ..53/35

15 Calorie Row

– 2 minute rest-