CrossFit – Mon, Jun 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded shoulder stretch

Into 2x

10 pvc pass thru

10 pvc ohs

10 wall angels

10 wall squats

Dead hang + scap pull ups

Knee raises

Squat Snatch (Every 2:00 x 12:00
1.1.1 (3 singles)
@70% )

L1: hang snatch 1.1.1 ( 3 singles – establish set up frik floor to hang for each rep) @ 70% (power or squat depending on athlete)

Growth/beginner:

Snatch deadlift + hang snatch pull + 2 hang muscle snatch @ weight for technique and form building

Metcon (Time ↓ Shorter is Better)

5 Rounds for time:

10 Hang snatch 95/65

25 Double unders

10 Toe to bar

25 Calorie row
Growth:

5 RFT:

10 Hang snatch or clean 75/55 (depending on athletes level)

5 Calorie ski (50 Single unders)

10 Knee raises/ 15 Abmat sit up

25 Calorie Row