Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Strict press

5 sets of 6 reps

Heavy across

Back rack walking lunge

Every 3:00

X 3 sets

8/8 each leg

Heavy sets

Metcon (Time)

For time:

2x

10 devil press

12 ring row

10 Cal ski

1x

30 Barbell front rack alt lunge 75/55

15 Burpee

20 Box jump

2x

10 DB front squat

12 DB Deadlift

10 Cal ski

1x

30 Barbell front rack alt lunge

15 Burpee

20 Box jump

CAP- 28:00

PERFORMANCE

Bench press

4 Sets of 5 reps

Heavy across

** grind, heavier than last week

Metcon (Time)

75 Snatches @ 95/65 for time*

*every 15 reps perform 12 toe to bar

Metcon (No Measure)

@16:00-28:00 (Emom 12:00)

Minute 1-12/9 Calorie bike

Minute 2- 8 Hang power snatch + 8OHS @95/65