Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets-

10 Cal Ski or Row

10 Barbell RDL

10 Barbell Bent over row

10 DB rear fly

20 Flutter kick

GROWTH & DEVELOPMENT

Clean Complex

Power clean + Front squat + Split jerk

Every :90 seconds x 7 sets

Start moderate and build over 8 sets to something heavy for the day

Metcon (Time)

4 Rounds

5 Bar facing burpee

10 hang power snatch 65/45

15 Deadlift 65/45

Rest 3:00 into

4 rounds

3 Box jump over

6 Front squat 95/65

9 Ski Calorie
Goal is to try snatches today, even if this is a new movement for you. Stay light- go lighter if needed. 10 reps is high volume for a new movement. Force breaking it up if needed!

6 Round workout goal- go hard and grind. Up the weight for the front squat, push the ski erg!!

PERFORMANCE

Clean and Jerk

Every :90 x 7 Sets

3 Sets @ 70% x 2 cleans + 1 Jerk

2 Sets @ 75% x 2 cleans + 1 Jerk

1 Set @ 80% x 1 Clean + 1 Jerk

1 Set @ 85% x 1 Clean + 1 Jerk

Metcon (AMRAP – Rounds and Reps)

22:00 Amrap

5 Hang Snatch @ 95/65

10 Chest to bar pull up

15 Box jump

20/15 Calorie Assault bike
Limited bikes at the moment- have groups start staggered