Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 Bike row ski

15 Wall squat

10 Banded pull apart

10 BTN Snatch grip sots press *empty barbell

:30 Hollow hold

GROWTH & DEVELOPMENT

Clean deadlift + Hang squat clean

Every Minute on the minute @ 70% of max clean x 10 sets

1 Clean Deadlift + 1 Hang Squat Clean

Metcon (Time)

18:00 On the clock

6RFT

21 S2OH @ 65/45

15 Box jump over

9 Front squat

PERFORMANCE

Squat Snatch

Every 2:00 x 5 sets (10:00)

1.1 single cluster @ 85% all working sets

** take your time during these (cluster = 15-20 seconds between reps) these should be heavy! If youre failing just lighten the load. This isnt a metcon for time. Take a load off. Grab a box sit chill and make them count

Metcon (Time)

18:00 On the clock

6 RFT

21 DB dual S2OH

15 Box jump over 24/20

9 DB dual front squat

Rx @ 50/35