CrossFit – Fri, Apr 24

Great Woods Fitness & Performance – CrossFit

Snatch Complex (Every 2:00x 12:00 )

Every 2:00 x 6 sets

1 High Hang Snatch

1 Low Hang Snatch

1 Snatch from Floor

Loading:

Sets 1–2 → light technique (50-60%)

Sets 3–4 → moderate (60-70%)

Sets 5–6 → moderate-challenging but crisp (70-80%)

No misses this week — clean movement > load

Growth Strength (4 Rounds for weight)

Split squats x 10/10

Heels elevated goblet squats x 20

Wall sit hold :30

4 sets
Rest as needed

CHIPPER (Checkmark)

For time:

1000m Row

50 Box Step-Ups x 1 DB 50/35

40 Pull up

30 Thruster 95/65

20 Calorie Bike

100 Ski erg