CrossFit – Fri, Jan 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 sets

1:00 bike row ski

15 wall angels

10 Ground seated barbell strict press

10 (5/5) thread the needle

:30 Deadbugs

Push Press (Push press
Every :90 seconds
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%
1 rep @ 85%
1 rep @ 90%
1 rep 92-95%)

Growth (Time)

For time:

21-18-15-12-9

Push press 75/55

Slamball

Knee raises / Sit ups

Overhead Squat (Every :90 seconds
3 reps x 6 sets @ 70-75% of your 1 RM OHS)

Performance (Time)

22-18-14-10-6

Power snatch 95/65

30-24-20-15-10

Toe to bar