Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog

into

Banded Hamstring Stretch 1:00 each side

Foam roll lower back IT bands, glutes

into

Barbell

10 Bent over row

10 RDL

10 Goodmorning

10-20 Toe touch to sky

GROWTH & DEVELOPMENT

Clean Grip Deadlift

3 Reps heavier than last week

Building every 2:00 x 10:00

Into

3 Sets of 12

Back Extensions resting as needed ( weighted if you can )

Metcon (Time)

For time:

20 Shoulder to overhead

95/65

40 Burpee

30 Box jump over

rest 5:00

30 AB mat sit up ( or knee raises )

40 Ring row

20 Front Squat 95/65
L1: 75/55

PERFORMANCE

Clean grip Deadlift

Every 2 minutes building off last week

5 Sets of 3 Reps Heavy as possible

+ 3 sets of 3 Clean pull @ 75-85% of max lift above

Metcon (2 Rounds for reps)

2 Sets

6:00 AMRAP

9 Power clean 185/135

15 Lateral Burpee

21/16 Calorie Bike

Rest 4:00, repeat
L1: 165/115

L2; 155/105

L3:135/95

**Barbell should be quick singles, reset and go. Not a near max power clean each rep