1
Jan
Grippy!
Heavy Hitters CrossFit – CrossFit
Warm-up
2-3 sets
10 banded good mornings
10 sotts press
10 barbell overhead squats
200m run or 25 single unders
Squat Snatch (Squat Snatch; build to a heavy set of 5 reps )
Squat Snatch; build to a heavy set of 5 reps for the day. Touch and go or singles work.
Metcon (AMRAP – Reps)
Conditioning
3 sets
4 minute AMRAP
100m Farmer carry (switch hands half way)
25 wall balls 20/14
15 sumo deadlift high pulls 95/65
Max kettlebell swings 53/35
Rest 1 minute
ModWod
3 sets
4 minute AMRAP
100m Farmer carry (switch hands half way)
25 wall balls (relative weight)
15 sumo deadlift high pulls (relative weight)
Max kettlebell swings (relative weight)
Rest 1 minute
*Score is total kettle bell swings.