CrossFit – Wed, Jan 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Couch stretch

Banded shoulder stretch

+ lift prep 5-8:00

(^^^ Grab bars move, get on the racks – after coach goes over workout)

Back Squat (Every 2:00 x 10:00
90% of 2RM we hit 3 weeks ago

5 sets of 2 )

Snatch (3 WAVES

0-2:00 (2 min take your time)
Wave 1
70% × 1
75% × 1
80% × 1

2:00-5:00 (3 minutes don’t have to hit this fast)
Wave 2
75% x 1
80% x 1
85% x 1

4:00-8:00 (4 minutes make them count)
Wave 3
80% x 1
85% x 1
85++ x 1 )

Score is max weight at the end

GROWTH & DEVELOPMENT

Clean and Jerk (3 WAVES

0-2:00 (2 min take your time)
Wave 1
70% × 1
75% × 1
80% × 1

2:00-5:00 (3 minutes don’t have to hit this fast)
Wave 2
75% x 1
80% x 1
85% x 1

4:00-8:00 (4 minutes make them count)
Wave 3
80% x 1
85% x 1
85++ x 1 )

Score is max weight at the end

Growth & Performance (6 Rounds for time)

Every 1:15 x 6 Rounds:

3 Power Snatches (135/95)

6 Bar-Facing Burpees

6 Toes-to-Bar

Every 1:15 x 6 Rounds:

Growth

3 Power clean 95/65

6 Bar-facing burpees

9 Kettlbell swing (American)