Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

1 minute each side pigeon stretch

1 minute each side hamstring stretch

1 minute each side couch stretch

GROWTH & DEVELOPMENT

Front Squat (Every 2 minutes for 8 minutes )

4 Sets

4 reps

2 reps w/ 3 second pause + 2 reps no pause

Every 2:00 x 8:00 building up to a heavy for the day

Metcon (6 Rounds for time)

Every 2:00 x 12:00 ( 6 sets )

10 Alternating DB snatch

10 DB Goblet squat/ 10 Wall ball

PERFORMANCE

Front Squat (4 Sets resting as needed between each set )

4 Sets

75% of 1RM every rep 3 second pause in hole x 4 reps

resting 2-4 minutes between sets
20:00 minutes to get all sets in

Power Snatch (3 Sets resting as needed )

3 sets 0-10:00 on clock

1.1 ( singles ) 75% of 1 RM

resting as need

Be quick and snappy !! Get under that barbell

KARABEL (Time)

10 RFT

3 Power Snatch 135/95

15 Wall ball
@ 12:00- 27:00

(15:00 cap )