CrossFit – Wed, Jan 4

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

10 Wall Angels

:15 Hand stand hold ( free standing ok) wall facing in

10 Ring Row

:30 Ski erg

10 Wall squats

x 3 sets

GROWTH & DEVELOPMENT

Clean (5 Sets of the following:
85% or if no max to work off of, 5-10lbs heavier than last week
Clean + Hang clean + Front squat )

Metcon (Time)

4 Rounds

5 Bar facing burpee

10 Hang power clean

15 Deadlift 95/65…75/55

3:00 rest

4 Rounds

3 Burpee box jump over

6 Front squat 95/65.. 75/55

9 Calorie Ski

PERFORMANCE

Snatch (Snatch Pull + Hang squat snatch + Snatch + OHS
80% Every :90 x 5 sets )

Metcon (4 Rounds for time)

Every 4:00 x 4 Sets

16 Front squat 95/65

16DB Box Step Over x 1 DB @ 50/35,24/20

16 DB Snatch 50/35

16/12 Calorie Row