Great Woods Fitness & Performance – CrossFit

Weightlifting

WEIGHTLIFTING WEDNESDAY

Warm Up & Mobility

5 min foam roll/lax ball work

Barbell warm up

RDL

Power clean

Front squat

Push press

+

Deadlift/Pulls

Hang power clean

Front squat

Push jerk

8-10 reps ( 1-2x through )

GROWTH & DEVELOPMENT

Clean Pull + Hang Squat clean (Every 90 x 6 sets
@ 78-80%
1 Pull + 2 Hang squat clean )

Metcon (Time)

4 Rounds for time:

250m Row

15 Dual KB russian swing

15 Dual KB S2OH

200m Run

PERFORMANCE

Clean pull + Hang Squat clean + Split jerk (Pull + 2 Hang squat + split jerk
Every 90 x 6 sets
Set 1 @ 78
Set 2 @ 80
Set 3 @ 80
Set 4,5,6 + + +

building after 80 to something heavy for the day )

Metcon (5 Rounds for time)

Every 4 minute x 20 minute

15 S2OH 95/65

2 Ring muscle up / 6 chest to bar

10 OH Lunges 95/65

200m Run