Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

2 sets

10 bird dog

10 plank walk out

10 wall glides

5/5 bottoms up KB press

10 palms up band pull apart

5/5 side plank rotation on elbow

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GROWTH & DEVELOPMENT

Deadlift/ Pull-up (5 Sets , resting as needed between sets )

5 sets :

Deadlift x 5 Reps 70-75%

into

4-6 Strict/ banded strict pull ups

or 8 Perfect ring rows

resting as needed between sets

Metcon (AMRAP – Reps)

15:00 AMRAP

10 Front squat 75/55… 65/45

10 Calorie Ski

10 Hang power clean

10 Hand release push up

PERFORMANCE

Snatch (Every :90 seconds x 1 rep for 15 sets )

Squat Snatch

Every :90 seconds x 15 Sets

5 sets @ 75-80%

5 sets @ 80-85%

5 sets @ 85-90%

Metcon (AMRAP – Reps)

15:00 AMRAP

10 Hang squat snatch 75/55

4/2 BMU o 8 Chest to bar pull up

10 OHS

10 HSPU/ HRPU