Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

10/10 Crossover KB RDL

10/10 KB upright row

10 KBS

10 Goblet sqt.

10 Burpee over KB

x 2 sets

GROWTH & DEVELOPMENT

Clean grip Deadlift (5/3/1/5/3/1
Resting as needed
build up to a heavy single )

Strict press (5/3/1/5/3/1
Building to a heavy single every :90 seconds )

Every 1:30 minutes for 6 sets

Metcon (AMRAP – Reps)

AMRAP 12:00

7 Deadlift 95/65…75/55

11 Shoulder to overhead

15 Box jump 24/20

PERFORMANCE

Clean Pull + Hang Squat clean (Clean pull + hang squat clean @70%
EMOM 10:00)

Strict press (5/3/1/5/3/1
Building to a heavy single for the day, every :90 seconds )

Every 1:30 minutes for 6 sets

Metcon (AMRAP – Reps)

AMRAP 12:00

7 Deadlift 115/75

11 Shoulder to overhead

15 Box jump 24/20