Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio or 400m Jog

Barbell –

RDL

Low hang clean pull

tall clean

front squat

OH press

8-12 reps each movement no weight

+

5-8 reps each movement light weight

GROWTH & DEVELOPMENT

Back Squat (Every 3:00 x 12:00 )

Every 3:00

5 Reps @ 80%

3 Reps @ 85%

3 Reps @ 85%

3 Reps @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

10 DB Bent over row

10 DB Push up

200m Run

10 Burpee over rower

10 Calorie row

PERFORMANCE

Clean Complex (Every 2:00 x 10:00 )

5 Sets building

Squat clean + Squat clean + Hang squat clean + Front squat + Split jerk
** this is one extra squat clean than last weeks complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

10 Burpee over the rower

200m Run

10 Single arm DB step over

10 Chest to bar pull up

10 Calorie Row