Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Group Foam Roll

Group Shoulder Stretch

GROWTH & DEVELOPMENT

Clean and jerk

Every 2 minutes x 12:00

1 clean + 1 Clean and Jerk

@ moderate load 70-75%

x 6 Sets

Strength & Accessory

Floor press x 10 reps w/ 2 second pause at bottom position

into

Barbell Bent over row x 10 reps w/ 2 seconds down each rep

x 4 Sets

Metcon (No Measure)

EMOM 8:00

Odd: 200m Row

Even: 200m Ski

PERFORMANCE

Squat snatch

Every 2:00 x 12 minutes

1.1 Snatches

@ 80-85%

x 6 sets

Clean and Jerk

Every 2:00 x 12 minutes

Clean and Jerk

Building from 80% to a heavy for the day in 6 attempts from starting weight

Bench Press

5 Sets of 3 Reps

80% across all sets

resting as needed