CrossFit – Wed, Dec 31

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

2x

Banded press

Banded pull apart

Barbell hang clean

Barbell front squat

Barbell hang squat clean

Strict press

Jerk

Tall split jerk

banded work- 15-20 reps barbell- 8-10 reps

Power clean + Squat clean + 2 Split jerk (Every 2:00 starting at 70% of clean and jerk and build over 7 sets )

Partner WOD (AMRAP – Rounds and Reps)

18:00 partner AMRAP

30 HSPU ( 1 partner is holding hs hold on wall while 1 is performing HSPU OR Box/ HR push ups)

20 Ski calorie

30 Cluster 155/105

20 DB step over 50/35 x 2 DB

20 Row Calorie
Scaled weights

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L1- 135/95

L2- 115/75

Growth – 95/65