CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike row or ski erg

10 Air squat

15 Banded pull apart

10 Barbell Snatch grip bent over row

25 Double under

:20 Second hollow rocks

x3 sets

GROWTH & DEVELOPMENT

Clean deadlift + Hang squat clean

EMOM 8:00

1 Complex @ 80% of squat clean

Metcon (Time)

5 Rounds for time:

12 Calorie Ski Eg

12 DB Front squat (dualDB)

6 DB Facing Burpee

PERFORMANCE

Snatch Complex

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

Halting Snatch Pull + Halting Snatch + Snatch

(All Squat) ** Pause right below knee cap, dropping each rep

Building up from 70% tough sets but focus on that pause and pull

Metcon (Time)

5 Rounds for time:

12 Bar facing Burpee

12 Overhead Squat 135/95

L1: 115/75

L2: 95/65