Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets of the following:

10 Calorie Bike or Row

20 Banded Pull a part

10 Tempo goblet squat

5/5 Single leg crossover RDL with KB

GROWTH & DEVELOPMENT

Back Squat

Every 3:00

6 Reps @ 70%

6 Reps @ 75%

4 Reps @ 80%

4 Reps @ 80%

Metcon (Time)

AFAP

20 Calorie Ski

30 Thruster @ 75/55

40 Calorie Row

Rest 6:00

40 Calorie Row

30 Thruster @ 75/55

20 Calorie Ski

PERFORMANCE

Snatch Big Complex

Snatch + Hang Snatch + Snatch + Hang Snatch + Snatch

Goal is to do this at 80% for 4 Sets Resting as needed

– don’t start work until you have 80% loaded on the bar its not meant to build

Metcon (Time)

For time:

15/10 Ring Muscle up

25 Thruster 95/65

35 Cal Row

Rest 6:00

35 Cal Row

25 Thruster 95/65

15/10 Ring Muscle up
L1: 30 Chest to bar

L2: 20 Chest to bar