Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Clean complex

Clean pull + hang clean + split jerk

Every :90 x 6 sets

Building

** remember our previous weeks pause to pull. This is for many our first time putting the clean together with the jerk! Welcome to weightlifting 😝

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

20/15 Calorie Row

15 Lateral burpee over the rower

15 Wallball

PERFORMANCE

Snatch

1.1 (2 singles )

Every :90 x 6 sets

Sets 1-3 @70%

Sets 4-6 @75%

** all squat, these are not TNG. Patience 🙂

Metcon (Time)

21-15-9

Hang power Snatch 95/65

Toe to bar

Calorie Row

Lateral burpee over rower