CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Shoulder Stretch

Pec Stretch

Group BARBELL WARM UP

GROWTH & DEVELOPMENT

Clean and Jerk (6 x 1 @ 75% )

Moderate weight 75%, or less if too heavy

Every :90 seconds x 1 Clean and Jerk

Strength & Accessory

3 Sets

B1. Front Squat @ 70% x 5 reps

B2. Inverted Barbell row x 8-10 reps

Performed as a superset resting as needed between sets

Metcon (Time)

12-9-6

Calorie Bike

7-5-3

Hang Squat clean @ 75-80% of your max

PERFORMANCE

Squat Snatch

Every 2:00 x 1.1 ( 2 Singles )

@ 80-85% x 6 Set

Clean and Jerk

Every 2:00 x 10 Sets

2 Clean and Jerk @ 60% x 2 Sets

2 Clean and Jerk @ 70% x 2 Sets

2 Clean and Jerk @ 75% x 3 Sets

2 Clean and Jerk @ 80% x 3 Sets

1000m Row (Time)

Max Effort 1000m Row