Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

5-6:00 foam rolling/ banded stretch

GROWTH & DEVELOPMENT

High Hang Power clean

5 Sets of 3 Reps

From power position no movement with the barbell besides your pull and fast under the bar

Build without breaking the hang

** power power power footwork footwork footwork

Metcon (Time)

For time:

10 Burpee

30 Russian swing 53/35

100 Single under

30 Deadlift 115/75

10 Burpee

30 Knee raises

100 Single under

30 Ski cal

10 Burpee

30 Alternating DB snatch (try heavy DB today)

PERFORMANCE

High Hang Power Clean

5 Sets-

Set 1: 3 singles @ 70%

Set 2: 3 singles @ 75%

Set 3: 3 singles @ 80%

Set 4: 2 singles @80%

Set 5: 2 singles @ 80%

Metcon (Time)

50 Double under

30 Chest to bar

50 Double under

30 Toe to bar

50 Calorie Row

30 Wallball

50 Double under

30 Push press 95/65

50 Double under

30 Alt DB Snatch 50/35