CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Athlete mobility choice 3:00 tops

Barbell warm up

Rope climbs today!!! Who loves em’?

GROWTH & DEVELOPMENT

Deadlift

Waves –

3-2-1

3-2-1

3-2-1

Heavier each wave. Remember your heavy 3 build last week!

Metcon (AMRAP – Rounds and Reps)

Partner style-

35:00 Amrap

1000m row

50 Front squat 75/55

25 Burpee box jump over

10 Sand bag over Shoulder ** heavy as possible

PERFORMANCE

Squat clean complex

With Partner

Little taste of Miami ☀️ As fast as possible

9 Hang clean

9 Front squat

9 S2OH

6 Hang clean

6 Front Squat

6 S2OH

3 Hang clean

3 Front squat

3 S2OH

Men: 165lb, 185lb, 205lb

Women: 115lb, 135lb, 145lb

Men: 135lb, 155lb, 185lb

Women: 95lb, 105lb, 135lb

Rx+ Men: 225lb, 245lb, 265lb

Women: 155lb, 165lb, 175lb

Metcon (AMRAP – Rounds and Reps)

Partner style-

35:00 Amrap

1000m row

50 OHS 95/65

25 Burpee box jump 30/24

10 Rope climb

*** sub heavy sand bag over shoulder if you cant rope climb