CrossFit – Fri, Jan 27

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes

Couch Stretch x 1:00 each side

Pigeon Stretch x 1:00 each side

1x

EMPTY BAR/PVC

Pass through

OHS

Strict press

Split stance strict press

Tall jerk

Split Jerk

Front squat

Thruster

8-10 reps of all

GROWTH & DEVELOPMENT

Paused Front Squat (3 Front squat – 1 second pause in hole each rep!
every 2 minutes x 12 minutes
6 sets building to a heavy )

Metcon (No Measure)

10:00 AMRAP

5 Hang clean

5 Push jerk 75/55

10 Box jump over

@ 12:00

every :90 seconds 4 Sets

200m Row

MAX BURPEE ( no rest right back to rower )

PERFORMANCE

Paused Front Squat (3 pause squats, 1 seconds pause in the hole for each 1 + 1 Split jerk )

Metcon (Time)

For time:

10 Snatch 155/105

40/30 Calorie Row

10 Clean and jerk

Rx+

185/135