CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2x

1:00 Cardio

20 Banded pull apart

15 Wall angels

15 PVC pass thru

10 PVC OHS

:30 medball/plate overhead hollow hold

GROWTH & DEVELOPMENT

Push press/Split Jerk

Every :90 build

10 Push press

8 Push press

6 Push press

4 Split Jerk

2 Split Jerk

Building as heavy as possible for each set

Best way to hold the DB on these?? I’d say this!

Metcon (Time)

3 -4 sets of thr following:

20 Single DB alternating step ups

15 KBS

10 Calorie Ski

1:00 rest

30 Wallball/ goblet squat

20 Calorie Row

10 DB Hang clean and jerk (5/5)

2:00 rest

PERFORMANCE

What’s better than Monday and the Assault Bike

Snatch

Every :90 x 6 sets

3 unbroken High hang squat snatch @60-65% of 1 RM

Metcon (2 Rounds for reps)

Amrap 8:00

16/12 Calorie Bike

25 Double under

16/12 Calorie Bike

9 Shoulder to overhead 175/125 …155/105 ….135/95

4:00 rest

Amrap 8:00

12/8 Calorie Bike

20 Wallball 20/14

12/8 Calorie Bike

9 Shoulder to overhead 155/105 ….135/95 ….115/75