Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

12 banded face pulls

12 wall angels

:20 pec stretch

4/4 Foot elevated lunges w/ pulse ( to open tight hips)

:30 squat hold w/ KB in front rack position

x 2 sets

GROWTH & DEVELOPMENT

Split jerk

Off Rack

We will work fundamentals of split jerk

EMOM- Split stance strict press x 4 Sets @ 5 Reps

EMOM – Jerk drive x 3 sets @ 3 Reps

EMOM – Split jerk ( light weight ) x 1 rep just really focusing on movement w/ 5 seconds pause in catch x 5 sets

Metcon (AMRAP – Reps)

9:00 AMRAP

@ 55/35

Hang Power Snatch

Overhead squat

30 Single under

3-6-9-12-15-18….

As many reps as possible in 9:00. Athlete will do 3 hang snatch 3 overhead squat and 30 single under then athlete will perform 6 hang snatch 6 overhead squat 30 single unders…. going up by 3 and at the completion of barbell 30 single unders every time
L1: 45/35 + 30 Single under

Scaled-

55/35

Hang power clean

Front squat

Single unders

PERFORMANCE

Overhead Squat

Every 2:00 x 10:00 ( 5 Sets )

4 Rep OHS

Metcon (AMRAP – Reps)

9:00 AMRAP

@ 75/55

Hang power snatch

Overhead squat

30 Double under

3,6,9,12,15… As many rounds as possible in 9:00 ! HAVE FUN
L1:55/35 + 20 Double under

L2: 45/35 + 30 Single under