Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Front Squat

4 Sets of 3 Reps-

Heavy build ( no tempo this week )

resting as needed

into…

Back Squat

3 Sets of 5 Reps @ 80/85/90% for each set of heaviest front squat previously performed above

Jess Jackson (Time)

5 Rounds for time:

20ft HS walk

11 Chest to bar

9 Hang Power clean 135/95

100 Double under
Scaled version –

5 Rounds for time:

2 Wall walk

11 Ring Row ( banded pull up )

9 Hang power clean 95/65

200 Single under ( 20 Cal Ski erg )

PERFORMANCE

Front Squat

4 Sets of 3 Reps-

Set 1 80%

Set 2 85%

Set 3 90%

Set 4 ++++

Build up to a heavy triple

into

Back Squat

3 Sets of 5 Reps

85/90/95 of above heaviest front squat

Jess Jackson (Time)

5 Rounds for time:

20ft HS walk

11 Chest to bar

9 Hang Power clean 135/95

100 Double under
HS walk – 2 wall walk

Double under- 200 Single under

18:00 CAP