Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Couch Stretch X 1:00 each side

Pigeon x 1:00 each side

2 sets of

10 banded good morning

10 banded lateral walks

10 banded air squat

10 banded strict press

GROWTH & DEVELOPMENT

Push + Pull (5 Sets resting as needed )

DB Bench Press x 12-15 reps as heavy as you can, with perfect reps

into

Barbell RDL x 8-10 reps as heavy as possible keeping good back position

5 sets

Resting as needed between

Metcon (Time)

3 Rounds for time:

200m Run

+ 3 Rounds of:

8 Deadlift

6 Hang clean

4 S2OH

@ 95/65, 75/55
Pick a weight that you can handle and move 🙂

PERFORMANCE

Clean Complex (Every 2 minutes, for 12 minutes )

Every 2:00

Power clean + Hang power clean (Drop bar)

Power clean + Hang power clean + Push press

75-85% of your Max Power x 6 sets

Metcon (Time)

3 Rounds for time:

400m Run

+ 3 Rounds of:

8 Deadlift

6 Hang power clean

4 S2OH

@ 135/95, 115/75, 95/65
Pick a weight that you can handle and move