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Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT

Metcon (6 Rounds for time)

6 Sets of the following:

20 Hanging Knee Raises 


8 Hang Cleans, 75/55 lbs


10/7 Assault Bike Calories


8 Thrusters 75/55 lbs

2:00 Rest between. Push hard, try and get faster each set! That just means slighlty pace out the first set to get a feel. All about sustainability here!

PERFORMANCE

Metcon (5 Rounds for time)

Every 3:30 for 5 sets, of: 


12 Toes-to-Bar


6 Power snatch 115/75 lbs


60 Double under


6 Thrusters, 115/75 lbs
Snow Day workout-

3 sets:

For 3 minutes:

3 Rounds of:

10 Pushups

10 Situps

10 Squats

Then

Max Reps Burpees

Rest 2 minutes

Score is total Burpees for the 3 rounds

Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

8 Chest to bar pull-up

6 OHS 115/75

4/4 Pistol

200m Row