CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded shoulder stretch

Into Barbell warm up

Empy bar athletes on their own go through as they need:

Snatch grip RDL

Snatch pull

Hang muslce snatch

Snatch balance

Hang squat snatch

GROWTH & DEVELOPMENT

Pressing

Every :90 seconds x 6 Sets

8 Push press

6 Push press

4 Push press

3 Split jerk

2 Split jerk

1 Split jerk
Heavy for all sets. Finishing with a heavy single

Metcon (Time)

Emom 6:00

12/8 Calorie Bike

@ Minute 7

5 Rounds for time

12 Ski cal

10 Thruster 75/55

8 Lateral Burpee

20:00 CAP! Push the pace folks

PERFORMANCE

Snatch

Every :90 seconds x 6 sets

2 High hang squat snatch

70-75% of snatch

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

1200m Row

In remaining time amrap

21 Box jump over 24/20

15 Chest to bar pull up

9 Power clean 135/95

L1: 115/75

Rx+: 155/105