Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 ski

2:00 row

400m jog

any order

snatch warm up as group

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Performance (Weight)

“The Jules” 🎉🎉🎉

100 double under

50 Wallball

10 squat snatch @ 70%

Rest 4:00

75 double under

40 Wallball

8 squat snatch @ 75%

Rest 3:00

50 double under

30 Wallball

6 squat snatch @ 80%

Rest 2:00

25 double under

20 Wallball

4 squat snatch @ 85%

Rest 1:00

6:00

To hit a max snatch

Scaled (Weight)

“The Jules”

100 double or single

50 Wallball or goblet squat

10 squat clean @ 70%

Rest 4:00

75 double under or single

40 Wallball or goblet squat

8 squat clean @ 75%

Rest 3:00

50 double under or single

30 Wallball or goblet squat

6 squat clean @ 80%

Rest 2:00

25 double under or single

20 Wallball or goblet squat

4 squat clean @ 85%

Rest 1:00

6:00

To hit a max clean or max machine calories