CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog

3 Sets

BB strict press x 10 reps

BB upright row x 10 reps

Push Ups x 10 reps

Air squats x 10 reps

GROWTH & DEVELOPMENT

Clean Deadlift + Hang Squat clean (Every 2 minutes, for 10 minutes)

5 Sets

@ 85%

Metcon (Time)

For time:

45 Kettlebell Swing

800m Run

45 Alternating DB Snatch

800m Run

45 Kettlebell Swing

PERFORMANCE

Snatch Complex (Every 2 minutes, for 10 minutes )

Halting Snatch pull + Halting Snatch + Snatch ( all squat )

75%-85% build up to a tough set but no more than 85% without losing that halt pause!

each pause should be just below the knee , Dropping each rep

Metcon (Time)

For time:

45 Wall balls @ 20/14

800m Run

25 Power Snatch 135/95

800m Run

45 Wall balls
L1:115/75