CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00

bike/row/ski

2x

10 barbell bent over row

10 tempo air squat

10 PVC pass thru

10 Alt deep squat thoracic rotations

GROWTH & DEVELOPMENT

Super set

6 Heavy DB strict press

8 DB tripod bent over row each side

5 Ring row @ 30×1

X 4 sets resting as needed

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

21 Wallball/Goblet

18 Alt DB Snatch

15 Knee raises/ Sit ups

12 Box jump/ Step ups

9 Burpee

PERFORMANCE

Power Clean

Every :20 seconds x 20 Reps

X 1 Power clean

% work

5 sets @ 70

5 sets @ 75

5 sets @ 80

5 sets @ 85

Metcon (Time)

3 Sets of the following @ % work

30/20 Calorie row

15 Chest to bar

2 Snatch + 3 OHS

2:00 Rest between sets

Set 1 -70%

Set 2- 75%

Set 3- 80% of 1RM snatch

** squat snatch + squat snatch (cannot count toward OHS) must perform 3 OHS separately