CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

BB warm up/PVC pipe

2 Rounds

5 Reps of each

Snatch grip RDL @ knee

Muscle snatch

Power snatch @ knee

OHS, full depth controlled

Snatch grip press from behind the neck (in squat if able)

GROWTH & DEVELOPMENT

Push Press

MAX Hang Squat clean

10:00 to build up to a heavy single

Metcon (Time)

CAP 15:00

40-30-20-10

Assault bike cal

10-8-6-4

Hang squat clan @ 80% of todays MAX

PUSH IT
When I put a cap on something like this the purpose is for you to not pace and work hard to finish. THE CAP is not put in place for you just go like an AMRAP and stop at 15:00

PERFORMANCE

Hang Squat snatch + Squat snatch

5 Sets:

1-2:00 resting between sets

Done as two separate reps

80-85%

Metcon (Time)

30-20-10

Alt DB Snatch 50/35

Burpee box jump 24/20

100-75-50

Double under