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Every other Wednesday is WEIGHTLIFTING! 6/30
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Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Run

2x

12 Banded Strict press

12 Banded Pull apart

12 Ring Row

:20 seconds each side Banded Front rack opener stretch

GROWTH & DEVELOPMENT

Strict Press (Every :90 seconds x 3 sets )

3 Sets of 3 Reps

@ 80-85%

Metcon (Time)

4 Rounds:

300m Ski Erg

30 Single Arm S2OH (15 each arm)

30 DB Goblet Squat

Suggested Weights-

40# DB Male

25# DB Female

PERFORMANCE

Power Clean

Max Rep in 15:00

rest 5:00

@ 20:00 -25:00

@ 85% of above MAX

5:00 MAX Power clean
If done correctly and a TRUE max is hit – you should get 14-18 Reps during the 85% AMRAP

Power Clean

Max Rep in 15:00

rest 5:00

@ 20:00 -25:00

@ 85% of above MAX

5:00 MAX Power clean
If done correctly and a TRUE max is hit – you should get 14-18 Reps during the 85% AMRAP

Metcon (Time)

3 Rounds for time:

400m Run

20 S2OH 75/55

15 Hang power clean

10 Front squat

5 Thruster

15:00 CAP