Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Strict Press

In a 10 minute window complete,

1 RM for the day

Push Press

In a 10 minute window complete,

1 RM for the day

Metcon (Time)

3 Rounds for time:

500/400m Row

10 Lateral burpee over the rower

20 Alternating DB Snatches

@ 35-40/20-25

PERFORMANCE

Metcon (Time)

0-15:00 on the clock complete:

Squat clean

10 Reps @ 60%

1:00 rest

8 Reps @ 65%

1:00 rest

6 Reps @ 75%

1:00 rest

4 Reps @ 83-85%

1:00 rest

2 Reps @ 88-90%

Metcon (Time)

15:00 – 48:00

3RFT:

24 Toe to bar

16 Alternating DB Snatch 50/35

8 Burpee laterally over DB

+ 5:00 rest

into( with remaining time work until complete)

:30 seconds of work

:30 seconds of rest format complete

50 Total Front squat @ 135/95

(reps only count during that :30 seconds of work time)

33:00 CAP for this entire sequence