CrossFit – Wed, Jan 7

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

High hang snatch + hang snatch + snatch + OHS (6 Rounds for weight)

1 high hang

1 hang

1 snatch

1 OHS

Every 2:30 x 6 building as heavy as possible

GROWTH & DEVELOPMENT

High hang clean + hang clean + clean + jerk

1 high hang

1 hang

1 clean

1 jerk

Every 2:30 x 6

Heavy as possible build out

Performance (AMRAP – Rounds and Reps)

AMRAP 12:00

8 Thruster 95/65

10 Power clean

12 Box jump over

Growth (AMRAP – Rounds and Reps)

AMRAP 12

8 Thruster 75/55 or DB thruster

10 Hang power clean or DB

12 Stwo or box jump over