CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00

Bike/Row or 400m jog

2- 3x

3 Inch worm

5 push up into downward dog

7 banded scap pulls

9 pvc pass through

11 wall angels

GROWTH & DEVELOPMENT

Push press/ split jerk

2 push press + 1 split jerk

Every :90 x 8 sets building

Metcon (Time)

With partner

Split it anyway

45-35-25

Kettlebell swing 53-35

30-20-10

Burpee box jump step down

35-25-15

Thruster 95/65 …75/55

Medball box step over 20/14

800-400-200

Runs

15-10-5

Wall walk

PERFORMANCE

Clean/ Split jerk

Squat clean + Clean and jerk @ 80-85%

Every :90 x 8 sets

Building if feeling good

Metcon (Time)

With partner

Split anyway

42-30-18

Hang power snatch @115/75

Hspu

36-24-12

Devils press x 2 DB

BMU

30-18-6

Squat clean thruster 115/75

15-9-3

Wall walk

Scaled

42-30-18

Hang power snatch 95/65

30-20-10

HSPU

36-24-12

Devil press ( single arm)

Chest to bar pull up

30-18-6

Squat clean thruster 95/65

15-9-3

Wall walk