Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

3-5:00 Banded shoulder stretch

Wall angels/ pec stretch and over pvc work

GROWTH & DEVELOPMENT

Split Jerk

Emom x 12

X 1 rep @ 80% or 5-10lb heavier thank last week

Metcon (Time)

13 RFT:

4 Devil Press 50/35 … (something challenging)

3 Box jump over 24/20

2 Bar facing burpee

1 Deadlift @ 225/155 … 185/135

PERFORMANCE

Snatch (Every minute on the minute, for 8 minutes )

Emom 8 @ 85%

squat snatch with 2second pause mid shin + OHS

Metcon (Time)

10 RFT:

3 squat clean 205/155

6 HSpU

9 Box jump over

L1: 185/135 … 8 HR Pushup

L2: 155/105 … 8 HR Pushup