CrossFit – Sun, Feb 8

Great Woods Fitness & Performance – CrossFit

Metcon (Checkmark)

General Warm-Up (5 min)

2 rounds:

20 leg swings (each)

15 air squat

10 inchworms + push-up

20 banded pass-throughs

10 PVC overhead squats

Barbell Prep (5 min)

Empty bar:

5 snatch RDL

5 muscle snatch

5 overhead squats

5 clean RDL

5 muscle clean + front squat

5 tall jerks

SNATCH

Skill Primer — 10 min

3 Rounds @ light–moderate load

2 snatch pulls w/ 2-sec pause at knee

2 high-hang snatch

1 full snatch + 2 overhead squats

Focus:

• staying over the bar

• fast turnover

• strong overhead position

Speed — 5 min

EMOM 5

2 high-hang snatch @ 50–60%

FAST under the bar

Snatch Strength — 20 min

Every 2:00x 6 rounds

1 hang snatch (below knee)

1 full snatch

Build to 70–85%

Final round optional:

single at 85–88% if movement is crisp

CLEAN AND JERK

Skill Primer — 10 min

3 rounds:

2 clean pulls w/ pause at knee

2 tall cleans

1 clean + 2 front squats

2 jerk balances

Focus:

• upright torso

• vertical drive

• aggressive feet

Clean & Jerk Strength — 20 min

Every 2:00 x 6 rounds

1 clean

1 jerk

Build from 70% → 85%

Optional final heavy single:

clean & jerk @ 85–90%

Only if technique stays clean.)

Jerk Stability — 5 min

EMOM 5

2 jerks from rack @ 65–70%

Hold the catch for 3 seconds each rep.