CrossFit – Wed, Apr 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Couch stretch

2x

Dead hang :20

Knee raises 8 reps

Burpee 4 reps

Child pose x :30

Clean Complex (Clean Pull + 2 seconds down to shin + 2 second pause + low hang squat clean + jerk

Every 2:00 x 6 sets @ 75% of 1RM clean and jerk )

Focus is movement patterns and pauses over weight. We aren’t building we are off 75% or your true clean and jerk

Front Squat (Every 2:00 x 6:00
2 reps @ 88% )

Performance (Time)

For Time

4 Rounds:

12 Overhead Squats (95/65)

10 Toes-to-Bar

8 Burpees Over Bar

Growth (Time)

For time:

4 Rounds

12 Thruster 75/55

12 Lateral Burpee over the bar