CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets of the following,

10 Calorie bike row or ski erg

15 Wall angels

15 Banded pull apart

15 Empty barbell strict press

10 RDL snatch or clean grip

GROWTH & DEVELOPMENT

Push Press

EMOM x 8 Minutes of the following,

Push Press x 3 Reps

Build out without failure

Front Squat

Front squat @ 85%

3 Reps x 3 Sets

Resting as needed

Metcon (4 Rounds for time)

0-3:00

2 Rounds

12 Front Squat 75/55

12 Lateral Burpee

3:00-6:00

2 Rounds

12 Shoulder to overhead 75/55

12 Ring rows

6:00-9:00

2 Rounds

12 Front squat 75/55

12 Lateral Burpee

9:00-12:00

12 Shoulder to overhead 75/55

12 Ring Rows

PERFORMANCE

Snatch (Every 2 minutes x 16 minutes )

Snatch lift off +Snatch pull+ Snatch

@ each percentage of the following,

70%

70%

75%

75%

80%

80%

80%

80%

Metcon (4 Rounds for time)

0-3:00

2 Rounds,

10 Overhead squat 95/65

10 Toe to bar

3:00-6:00

3 Rounds

8 Hang power snatch 95/65

8 Lateral Burpees

6:00-9:00

2 Rounds

10 Overhad squat 95/65

10 Toe to bar

9:00-12:00

3 Rounds

8 Hang power snatch 95/65

8 Lateral Burpees