Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Clean complex

Every :90 seconds x 6 set

From the deck- clean pause @ knee x 3 seconds + Pull from pause + 2 Hang clean

Building

Metcon (Time)

5 sets of the following:

16 Wall Ball / Goblet squat

12 Heavy DB bench press

8 Deadlift 155/105

4 Bar facing burpee

** good reps ** remember to not force bad reps! If it cant be unbroken with full depth, full range of motion etc. stop shake it out rest. Get GOOD reps ☺️

PERFORMANCE

Snatch

Every :90 seconds x 6 sets

Snatch pull + snatch + hang squat snatch + 3 second pause in catch

Building off last week (doesnt need to be tng)

Metcon (4 Rounds for time)

4 Sets:

6 Burpee pull up

9 Ground to overhead 135/95… 95/65

12 Toe to bar

15 Calorie Row/Ski ( switch it up in the 4 sets!)

2:00 rest between each set