CrossFit – Wed, Sep 27

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

Front rack banded stretch x 1:00 each side

Couch Stretch x 1-2:00 each side

into

Prep-

25 Banded pull apart

20 PVC pass thru

10 Snatch balance PVC

GROWTH & DEVELOPMENT

Clean pull + Squat clean (Every :90 seconds x 6 Sets
Clean pull + 2 Hang squat clean @ 78-80% )

Emom 8:00

1 rep clean pull + 1 squat clean @ moderate build

PERFORMANCE

Clean pull + Hang Squat clean + Split jerk (Clean pull + 2 Hang squat clean + Split jerk
@ 78-80% of 1 RM

Every :90 x 6 sets of complex )

Growth & Development (4 Rounds for time)

Every 4 minutes x 16:00

12/10 Calorie Row

10 Shoulder to overhead 75/55

10 DB Box Step over

Performance (Time)

For time:

75 Snatches @ 75/55

**EMOM 4 Lateral burpee , starting at 0