CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Athlete individual Banded work

Shoulder Stretch

Couch

Hamstring

GROWTH & DEVELOPMENT

Bench Press

EMOM 10:00

3-5 Reps @ 55-60%

Metcon (Time)

For time:

15/15 Single arm DB push press

30 DB Dual Power Clean ( ground to shoulder)

40 Medball sit up

40 DB Dual DL

30 Bar facing burpee

15/15 DB Single arm Thruster

PERFORMANCE

Squat Snatch

Tempo slow pull to knee + Pause 2 seconds + Squat snatch ( from pause)

EMOM 10:00

65-70%

Metcon (Time)

For time:

50 Single arm DB Push jerk (25/25) 50/35#

50 Hang power clean 95/65#

40 Hang Straight Leg leg-raises ( L raises )

40 Barbell Bent over Rows 95/65#

30 Bar facing Burpee

30 Thruster 95/65#