CrossFit – Wed, Dec 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

High hang squat clean + Push jerk (Every 2:00
2 high hang squat clean + 1 Push jerk
-build to a heavy
)

Hangs don’t have to be rushed and touch n go. You can drop and reset- YOU HAVE 2 minutes. Let’s not be sloppy lifters!!

Barbell doesn’t slide down legs in a high hang. It’s as if you were doing them off blocks!

Keep it tight.

Aggressive turnover – minimal height because you’re pulling yourself under the bar.

Full squat catch!

Performance (Time)

Chipper – For Time

50/40 Cal Bike

40 GHDSU

30 Single arm Devil press 50/35

20 Power Cleans (135/95)

10 Thruster

Growth (Time)

Chipper- For Time

30 Ski calorie

30 Medball sit up

20 DB step over x 2 DB

20 Hang clean 75/55

10 Thruster 75/55

10 Burpee box jump