Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Cardio
Banded shoulder stretch
Wall angels x 10
Wall squats x10
Back extensions x 10-15
2x
Snatch Balance + OHS + Snatch Balance (Every :90 x 4 sets )
Warm up to a good working weight
*speed under bar on SB – control on OHS
Snatch + Overhead Squat (Squat snatch + OHS
EMOM 6 @ 70-75% )
Metcon (5 Rounds for time)
Every 3:00 x 15:00
10 Deadlift 135/95
5 Hang cluster
50 Double under
GROWTH & DEVELOPMENT
Snatch Grip Deadlift (Every 2:00 x 6 sets
4 Reps heavier than last weeks 5!!!!
If the positioning is challenging rise weights up on mats or plates )
Growth (5 Rounds for time)
Every 3:00 x 15:00
10 Cluster 75/55
5 Lateral burpee
150m Ski (75 single or 35 Double)