Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

into

Banded shoulder stretch

into

Snatch warm up

GROWTH & DEVELOPMENT

Power Clean (Every 2 minutes x 12 minutes
3 Singles 1.1.1 Power clean @ 70%)

Metcon (3 Rounds for time)

Evert 6 minutes for 18 minutes

14 Cal Row

12 Hang power clean 75/55

10 Front Squat

8 Lateral

PERFORMANCE

Power Snatch (Every 2 minutes for 12 minutes
60% x 3
65% x 3
70% x 3
70% x 3
70% x 3
70% x 3

these are performed in singles ( this is a technique/strength piece ) lets take your time each rep with proper set up and technique
)

Metcon (3 Rounds for time)

Every 6 minutes for 18 minutest

14 Chest to bar

12 Power snatch 115/75

10 OHS

8 Lateral Burpee

L1 – 95/65
Rx+ 6/4 RMU