CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded shoulder stretch 1:00/per side

Snacth/clean warm up

GROWTH & DEVELOPMENT

Tall Clean

5 Sets of 3 Reps E:90 seconds

Complex

E2:00 x 6 sets

Hang clean pull

Hang power clean

Hang squat clean

Squat clean

Metcon (Time)

50-40-30-20-10

Calorie row

Alternating DB Snatch

PERFORMANCE

Tall snatch

5 sets of 3 Reps E :90 seconds

Complex

E 2:00 x 6 sets

Hang snatch pull

Hang power snatch

Hang squat snatch

Squat snatch

Metcon (Time)

50-40-30-20-10

Calorie Row

Alternating DB snatch 50/35
Goals-

Limit DB to 2 sets or less and ramp up row each set

Goal is always Rx weight, even if you can’t do 2 sets don’t scale DB down and go backwards. Do what you can do for sets! Unless you are experienced with the 50/35 then goal is 2 sets or less!!!!!!!