CrossFit

Announcements

Every other Wednesday is WEIGHTLIFTING! 6/30
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 6/30 SIGN UP on white board or shoot me a text 🙂

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Shoulder mobility work

Banded/PVC/ lacross ball/ foam rolling

Row Burpee

Emom 8:00

Odd: 10-12 cal

Even: 10-12 burpee over rower

GROWTH & DEVELOPMENT

Clean + Jerk

Every 90 Seconds (3 set) of:

Three Position Clean building light weight

(Hang Clean, Hang Clean Below Knee, Floor)

Every 90 Seconds (3 sets) of:

Clean Lift-Off to Knees + Clean heavier than above

Every 90 seconds (3 sets) of:

Clean same as above

Three sets of:

Clean building

Rest as needed
Working technique here not weight

Metcon (Time)

4 Rounds

100 Single under

15 Hang power clean 75/55

PERFORMANCE

Snatch

Every 90 Seconds, (3 set) of:

Three position snatch @ 60%

(Hang , Hang Below Knee, Floor)

Every 90 Seconds, (3 sets) of:

Snatch Lift-Off to Knees + Snatch @ 70%

Every 90 Seconds, (3 sets) of:

Snatch @ 70%

Three sets of:

Snatch @ 80%

Rest as needed

Metcon (Time)

4 Rounds for time:

50 Double under

15 Power Snatch 115/75