CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Row-
100m Every minute x 5:00
Banded Shoulder stretch 1-2:00 each side
Snatch warm up
Squat warm up
GROWTH & DEVELOPMENT
Metcon (Time)
12:00 on the clock:
6 Rounds for time:
8 Back squat ** off rack @70% of 1RM
8 Calorie assault bike
Rest 6:00
Metcon (3 Rounds for time)
@ 18:00
3 Rounds for time:
200m row
10 DB S2OH
200m row
10 DB S2OH
200m row
Rest 2:00 between each set
** DB heavy as possible
PERFORMANCE
Mid Hang Power Snatch
5 sets
Set 1 3 singles @75-80%
Set 2 3 singles @80-85%
Set 3 3 singles @85%
Set 4 2 singles @ 85+
Set 5 2 singles @ 85+
Resting as needee
Metcon (Time)
For time:
55 Double under
10 Clean and jerk 155/105
55 Double under
8 Clean and jerk 165/115
55 Double under
6 Clean and jerk 185/135
55 Double under
4 Clean and jerk 205/155
55 Double under
2 Clean and jerk 225/175
L1-
10 @ 115/75
8 @ 125/85
6 @ 135/95
4 @ 145/105
2 @ 155/110
100 single unders for double
Rx+
10 @ 155/105
8 @ 185/135
6 @ 205/155
4 @ 225/175
2 @ 255-275/ 185-205