Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio into

Prep-

12 PVC pass through

12 Wall squats

Double under/Single x :30

12 PVC OHS

X 2 sets

Mobility-

Banded front rack opener

Banded shoulder stretch

X :45 each side

Back Squat (Every 2 minutes for 10 minutes
5 sets of 4 Reps @80-85% )

Growth (4 Rounds for time)

3-4 sets:

200m run

10 Hang power clean @ 95/65

10 Front squat

200m run

Rest 1:30 between each set

CAP 20:00

Go hard!!

Performance (Time)

Chipper style

1 SET For time:

75 Double under

18 OHS 95/65

25 Wallball

12 OHS

50 Double under

– Rest 3:00

into

9 Power snatch 95/65

12 SHSPU (15 Kipping or off box)

15 Power Snatch

12 SHSPU

9 Power Snatch

– Rest 3:00

into

75 Double under

18 OHS 95/65

25 Wallball

12 OHS

50 Double under