CrossFit – Wed, Jan 14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded shoulder stretch

Into foam roll and thoracic mobility

Snatch (Emom 10:00
2 snatch singles + 1 OHS – on second snatch
Snatch + Snatch + OHS @75-80%

This will get spicy keeping your heart right slightly elevated – stay TIGHT on set up and in the catch )

GROWTH & DEVELOPMENT

Clean and Jerk (Clean + clean + Jerk
Emom 10:00
75-80% )

During strength ALWAYS A SQUAT UNLESS “power” is emphasized

Metcon (6 Rounds for time)

Every 2 Minutes x 6 Rounds:

3 Power Snatches (135/95)

6 Bar-Facing Burpees

9 Toes-to-Bar
Growth –

Every 2:00 x 6 Rounds

3 Thruster @95/65

6 Bar facing burpee

9 Ab mat sit up/ knee raises

Metcon (6 Rounds for time)

@ 15:00

5:00 AMRAP

MAX SNATCHES (power or squat @ WOD WEIGHT)
Growth

MAX Thrusters @ WOD WEIGHT/ or DB Thruster