Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

+

10 Wall squat

1 Wall walk + 4 push up

15-20 Banded pull apart

Empty bar snatch balance x 5 + 5 OHS ( or pvc )

x 2-3 sets

GROWTH & DEVELOPMENT

Deadlift (EMOM
Minutes 1-3 x 5 reps @ 70%
Minutes 4-6 x 4 reps @ 75%
Minutes 7-8 x 3 reps @ 80% )

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

8 Hang power clean 75/55

10 Shoulder to overhead

12 Box jump/step up

100m Run

PERFORMANCE

Power Snatch (EMOM 8
Every minute on the minute x 1.1 ( 2 singles )
@ 75% of your 1RM Power)

Metcon (6 Rounds for time)

6 Rounds for time:

Rx+

4/2 RMU

10 S2OH 135/95

12 Box jump over 24/20

30 Double under

Rx

6 Rounds for time:

10 Chest to bar pull up

10 S2OH 135/95 … 115/75

12 Box jump over 24/20

30 Double under

Scaled

5-6 Rounds for time:

6 Ski calorie

10 S2OH 115/75 …95/65

10 Box jump over 24/20

30 Double/50 Single under