Announcements

Sunday 9/4 & Monday 9/5 CLOSED FOR LABOR DAY WEEKEND! Everyone soak in our last weekend of summer!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Athlete free mobility time/barbell warm up

5-8 minutes only

GROWTH & DEVELOPMENT

Clean & Jerk

Build up 5-10lbs heavier than last weeks moderate sets

Every :90 seconds x 1 C&J x 8 Sets

Front Squat

3 Sets –

Front squat @ 75% x 5 Reps

Resting as needed between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

7 Front Squat 95/65

7 Hang Power Clean

7 Bar facing Burpee
75/55 if BB is too heavy

PERFORMANCE

Squat Snatch

Every :90 seconds

1 Snatch @ 85% x 8 sets

Clean & Jerk

Every :90 seconds

Clean + 2 Jerk @ 65%

Clean + 2 Jerk @ 65%

Clean + 2 Jerk @ 75%

Clean + 2 Jerk @ 75%

Clean & Jerk @ 80%

Clean & Jerk @ 80%

Clean & Jerk @ 85%

Clean & Jerk @ 85%

Metcon (Time)

Repeats-

4 Sets

15 KB Swing 53/35

200m Run

15 KB Swing

+ rest :30 seconds to only to catch breath and repeat 4x