CrossFit – Wed, Mar 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm Up

3:00 cardio

Into

Banded pull apart

PVC pass through

OHS

Scap push up

2x

3 Rounds

5 empty bar muscle cleans

5 front squats

5 hang power cleans

Squat Clean (Every :90
1 Clean Pull + 1 Hang Squat Clean (below knee) + 1 Squat Clean
5 sets @ 72–78%

)

Front Squat (Every :90

Front Squat
5×4 @ 77–82%)

Performance (5 Rounds for time)

5 Rounds

12/10 Ski erg

9 Hang Power Snatch 95/65

6 OHS

Rest 1 Minute Between Rounds

Stagger athletes for ski. Don’t sub another machine

Growth (5 Rounds for time)

5 Rounds

12/10 Calorie Row

9 Hang power clean 75/55

6 Front squat

1:00 rest between sets