CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Banded Shoulder Stretching

Pigeon Stretching

Ankle Mobility/Stretching

GROWTH & DEVELOPMENT

Bench + RDL (5 Sets of Push Pull resting as needed between each)

Bench Press off Rack **

6-8 reps as heavy as possible 1 second pause in the bottom position for each rep

into

Barbell RDL 6-8 reps, controlled reps

Try and go heavier than last weeks build out on these

x5 sets resting as needed

Metcon (Time)

2x through

15 Medball Squat clean

400m Run

15 Medball Squat clean

+ resting 1:00 between the 2x

Rest 1:00

into

1x

100m Farmers Carry ( 2 Heavy KB )

500m Row

100m Farmers Carry ( 2 heavy KB )

PERFORMANCE

Snatch (Every minute on the minute for, six minutes )

EMOM x 6:00

1.1.1 Singles @ 75% of your max within each minute
Squat

Clean and Jerk (Every minute on the minute for, six minutes )

EMOM x 6:00

1 Clean and Jerk + 1 Clean and Jerk @ 75% of your max clean and jerk

2 sets within the minute
Squat + Split

Metcon (Time)

2x through

20 Power Clean 95/65

10 BMU ( 20 Chest to bar )

20 S2OH

+ resting 1:00 between the 2x

Rest 1:00

into

1x

200m Farmers Carry HEAVY as possible

750m Row

200m Farmers Carry HEAVY as possible
Scale BMU – 6-8

Scale C2B – 15