CrossFit – Tue, Jan 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3 minutes

Couch stretch

Front rack opener with band

Childs pose x 1:00 -2:00

Barbell warm up

GROWTH & DEVELOPMENT

Hang Power Clean

Metcon (AMRAP – Rounds)

6-14:00

AMRAP 8:00

50 Single under

3 Hang power clean

3 Front Squat

3 Bar facing burpee **

Add 1 rep every round to 3’s ( always 50 jump rope )

Hang Power Clean (14:00-20:00
2 Reps build up

Score is average weight of the two )

PERFORMANCE

Squat Clean and Jerk

Metcon (AMRAP – Rounds)

6-14:00

AMRAP 8:00

25 Double under

3 Hang power snatch

3 Hang squat snatch

3 Overhead squat 95/65 **

** add 1 Rep each round to Barbell movements ( 25 double under every round )

Squat Clean and Jerk (14:00-20:00
Building up to a heavy
Clean and jerk

**Score is average weight of both lifts )