CrossFit – Fri, Mar 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Banded shoulder

Pec stretch

2 sets

PVC pass thru

PV OHS

Childs pose x ;20 seconds

GROWTH & DEVELOPMENT

Clean lift off + Hang Cleans (Every 2 Minutes
3 Clean lift off + 1 Hang Pull + 1 Hang squat clean
x 12 minutes )

Front rack step-up (**Lower box
6/6 each leg ( can be barbell or Double KB front rack )
resting as needed x 4 sets )

Metcon (Time)

10 Rounds for time

CAP 18

8 Burpee Box jump or step up

12 Dual DB S2OH

PERFORMANCE

Snatch lift off + Hang snatch pull + Snatch pull from deck (4 Sets resting as needed
3 Lift off
3 Hang pull
3 Pull from deck
@ 85% of 1RM Snatch )

Overhead Squat (1 Back rack Split jerk
4 OHS
Every :90 seconds x 6 Sets building to moderate for the day focus on that split jerk and getting fast under the bar )

Metcon (Time)

10 Rounds for time:

CAP 18

8 Burpee box jump 24/20

12 Alternating DB Snatch