CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio easy warm up

+

Dynamic warm up

into athletes Barbell warm up

GROWTH & DEVELOPMENT

Accessory work – Deload from lifts

3 sets of the following:

A1. DB Split Squats 20×1 tempo x 8 reps each leg

rest 1 minute into

A2. Barbell bent over row x 8 reps

rest 1-2 minutes before repeating super sets

Metcon (5 Rounds for reps)

Every 3:00 x 15:00

:30 Seconds AMRAP Shoulder to overhead 95/65 75/55

into

250m Row Sprint !!!!

Metcon (AMRAP – Reps)

5 minute AMRAP

Row 150m

5 Burpee

**Each row = 1 Rep

PERFORMANCE

High Hang Power Snatch (Resting as needed )

Metcon (4 Rounds for reps)

Every 3:00 x 15:00

:30 seconds AMRAP OHS 95/65

into

75 Double under

Metcon (AMRAP – Reps)

5 minute on the clock:

2,4,6,8,10,12,14,16…..

Dual DB S2OH 50/35

Dual DB Front Squat