Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Jerk (5 Sets, every 2 minutes )

Split jerk work

EMOM x 5 Tall jerks x 2 reps

+

Every :90 seconds 2 Split jerk x 10 minutes

Metcon (Time)

For time:

800m Run

into

50 Box jump

50 KB swings

50 Push Press ( DB 25 each arm)

50 Burpee

into

800m Run

PERFORMANCE

Snatch Complex (6 Sets, every 2 minutes )

Snatch Deadlift

Hang Snatch

Snatch

Snatch balance

OHS

Every 2 minutes x 12 minutes

Metcon (Time)

For time:

1 mile run

into

8 Sets

45 Double under

15/12 Assault Bike Calorie

3 Squat clean thruster 185/125

L1- 155/105

L2- 135/95