CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 Ski erg

Banded pull aparts x 20

Wall angels x 10

Wall squats x 10

:30 each side or :30 dual Pec stretch

PVC pass through + OHS x 10+ 10

GROWTH & DEVELOPMENT

Squat clean

15:00 on the clock-

MAX Squat clean build up to a heavy single for the day

Front Squat

Resting as needed

3 x 3 @ 82-85%

Metcon (3 Rounds for time)

Every 5:00 x 15:00

3 Sets of the following:

10/8 Calorie bike

20 Push up

10 Deadlift 135/95

10 Bar facing burpee

PERFORMANCE

Snatch lift off + Snatch

2 Snatch lift off + 1 Squat snatch

Every 2:00 x 18:00 ( 9 sets )

3 @ 75%

3 @ 80%

3 @ 82-85%

Squat clean complex

Every :90 seconds x 6 minute build-

Squat clean thruster + Front squat + Split jerk

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clean and Jerk 175/125 Rx+

Bar facing burpee

10:00 CAP
Rx- 155/105

L1- 135/95

**Single , consistent lifts, fast burpees is the name of the game