CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 bike row ski

10-15 PVC pass thru

15 BB RDL

5 BB OHS

5 BB snatch balance

GROWTH & DEVELOPMENT

Bench Press

Every :90 seconds

*building off previous weeks

2 reps

2 reps

1 rep

1 rep

1 rep

Metcon (AMRAP – Rounds and Reps)

Amrap 15:00

200m run

10 Lateral burpee

10 Squat clean 115/75

PERFORMANCE

Snatch

Every :90 seconds x 5 sets

2 sets @ 75% x 1.1

2 sets @ 80% x 1.1

1 set @ 85-87% x 1

Strength/Skill

EMOM x 4:00

2-3 wall walk

Metcon (Time)

4 Rounds for time:

48 Double under

24 Front squat @ 115/75

200m Run

12 Power snatch @ 115/75

CAP: 18:00