Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

WELCOME BACK !

3 minutes cardio

10 Wall squat

10 Deep squat thoracic stretch

10 PVC pass through

10 OHS

2-3 sets

GROWTH & DEVELOPMENT

Front Squat (Every two minutes, for eight minutes )

E2M x 8 minutes

4 Sets total

4 Reps , 1st 2 reps no tempo + 2nd 2 reps 3 seconds pause in the bottom

Metcon (5 Rounds for time)

5 Rounds for time:

200m Run

10 Thruster 75/55

50 Single under/ Double under

+ 2:00 rest between each set 25
25:00 Cap

PERFORMANCE

Front Squat (4 Sets resting as needed between sets )

4 Sets of 2 Reps

3 second pause in hole for each rep

@ 80% resting 2-3 minutes between each set

Snatch (Every ninety seconds, for 5 sets )

Snatch pull + Power Snatch + Snatch balance + OHS

Every :90 seconds x 5 sets 2 65-70-75-80-85% of your max power

Metcon (Time)

5 Rounds for time:

200m Run

50 Double under

5 Power clean 155/105

15 Chest to bar pull up
L1: 135/95

Rx+ 185/125