Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Cardio

:30 thoracic rotation (deep squat)

1:00 pec stretch

PVC Pass thru + OHS

X 3 sets

GROWTH & DEVELOPMENT

Strict Press

Strict press x 5 Reps

Resting 1-2:00 between x 6 sets

EMOM

Every minute on the minute x 6:00

10-15 Push ups

Metcon (AMRAP – Reps)

Emom 16:00

1. 10 Cal Row

2. :30 S2OH 75/55

3. 10 Cal Ski

4. :30 Hang power clean 75/55

Score- maxs reps for barbell work, all 4 Sets

PERFORMANCE

Behind the neck split jerk + OHS

Every :90

BTN split jerk + OHS

3 sets @80%

3 sets @85%

1 bonus set any weight you choose

%- off your OHS

Metcon (2 Rounds for reps)

Amrap 8:00

30/24 Cal bike

-remaining time amrap

8 pistol

8 toe to bar

8 OHS 75/55

-2:00 rest-

Amrap 8:00

30/24 Cal bike

– remaining time amrap

3BMU

6/6 DB hang clean and jerk 50/35

9 Lat Burpee over DB

L1: 1 BMU ( should be unbroken)

L2: 6 Chest to bar pull up