CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam roll – lats, lower upper back

Barbell warm up as group

Bent over row

RDL

Pulls

Muscle snatch / clean

Tall snatch / tall cleans

Into

Add the weights!!

GROWTH & DEVELOPMENT

Clean complex

From the deck – pull to knee 3 second pause + clean pull (from pause) + 2 hang clean

Buildint every 90 seconds x 6 sets

Metcon (4 Rounds for time)

Repeats:

200m Row

20 Alternating DB snatch

20 DB goblet squat

200m Row

Rest 2:00

X 4 sets

PERFORMANCE

Snatch complex

Snatch pull

Snatch

Hang snatch w/ 3 second pause in hold

Building up every :90 x 6 sets

Metcon (4 Rounds for time)

Repeats:

17/12 Cal Assault bike

5 Hang clean to overhead * (increase)

20 Russian swing 53/35

75 Double under

Rest 2:00

X 4 sets

Rx: 115/75 … 135/95 … 155/105 … 185/135

L1: 95/65 … 115/75 … 135/95 … 155/105