Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2x

10 Seated DB Z press

:30 seconds bridges

:90 row

+

2x

10 scap push up

10 scap pull up

10 scap wall angels

GROWTH & DEVELOPMENT

Deadlift (Every 2:00 x 12:00 )

Waves building up

** try and build off last weeks numbers

REP SCHEME-

6,4,2,5,3,1 HEAVY single LETS go !

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

16 DB alternating HC&J

8 Wall ball

4 Burpee box jump 24/20

PERFORMANCE

Snatch Balance, OHS complex (Every 2 minutes, for 12 minutes )

Every 2 minutes x 12:00

2 Snatch balance

1 OHS

Building up over 6 sets STAY TIGHT! FOCUS on the catch and core in these movements

Snatch (Every minute on the minute, for 5 minutes)

EMOM 5:00

1 Snatch pull + Hang squat snatch

**building from 70%

Metcon (Time)

8 Rounds for time BURNER:

8 Hang squat clean 95/65

8 Bar facing burpee

THIS SHOULD HURT 10:00 CAP