CrossFit – Mon, Jun 15

Great Woods Fitness & Performance – CrossFit

Warm Up

3:00 Cardio

2x

Banded pull apart x 10

Banded overhead press x 10

PVC pass through

PVC OHS

Wall angels + wall squats

Dead hang + pec stretch

Hollow rocks

Squat Snatch (Every 2:00 x 10:00
1.1.1 Singles @ 70-75%

)

L1: hang snatch 1.1.1 ( 3 singles – establish set up frik floor to hang for each rep) @ 70-75% power or squat depending on athlete)

Growth/beginner:

Snatch deadlift + hang snatch pull + 2 hang muscle snatch @ weight for technique and form building (heavier than last week or move onto L1 if you can)

Metcon (No Measure)

EMOM 18:00

1- 12/10 Cal Bike

2- 12 Thruster 95/65

3- 12 Toe to bar