CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam roll/mobility

Pec stretch

Banded Front rack opener or barbell

Barbell warm up

GROWTH & DEVELOPMENT

Push Pull (3 sets resting as needed )

3 Sets

DB Bench press 10 reps @ 30×1 tempo

RDL w/ DB or barbell if you want to go heavier 10 reps @30×1 tempo

Try and go heavier than last week. Keeping tempo on all reps

Metcon (Time)

5 Rounds for time:

10 hang power clean 75/55

10 ski calorie

10 bar facing burpee

PERFORMANCE

Power Clean + Push jerk (4 sets resting as needed )

4 sets

1.1 power clean + 2 push jerk @ 75% of power (focus is snappy under the bar and hitting positions strong and confident)

Resting as needed

Metcon (Time)

For time:

30 Hang squat clean 155/105

30 Pull-up

30 Lateral burpee

Rest 3:00 into

2 Rounds for time:

15/12 Assault bike calorie

15 Toe to bar

15 Deadlift 155/105