CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

Wall angels x 10 reps

Wall squat x 10 reps

Push -ups x 5 reps

Strict Pull up or Ring Row x 5 reps

x 2 Sets

GROWTH & DEVELOPMENT

Front Squat (Every :90 seconds, for 5 sets )

Every :90 Seconds

5 Sets

1 rep no pause + 1 Rep 5 second pause

as heavy as possible, we should be building off last week and heavier

Strength & Accessory

3 Sets:

DB upright row x 12 each side

DB Single arm Strict press x 12 each side

Ring Row x 12 reps

Metcon (Time)

6 RFT

5 Burpee box jump 24/20

5 Front Squat 95/65

5 S2OH

L1: 75/55

PERFORMANCE

Front Squat (5 Sets, resting as needed between sets )

5 sets of 2 reps

75-85% of your 1RM

each rep 5 second pause in the hole

resting 2-3 between each set

Snatch Deadlift + Hang Snatch Pull + Hang Power Snatch + Power Snatch (Every :90 seconds, for 6 sets )

@ 75-85% of Max Power

Every :90 seconds x 6 Sets

Metcon (Time)

6 RFT:

7 Chest to bar Pull-up

5 Lateral Burpee

3 Hang Power Snatch 135/95

L1: 115/75

Rx+ 155/105