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GW Performance – CrossFit

Warm-up

Clean Prep (No Measure)

30-60 sec each:

Banded Extended Front Rack Stretch

Lats on bench

Wrist flexion/Extension

‘Thread the needle’ each side

2 Rounds:

3 Vertical Jump

6 Paused Bulgarian ES

9 Air Squat

12 Push plus

2 Rounds for quality:

10 Paused Ring Row

10 Cossaks

Weightlifting

GW Clean & Jerk Progressions (No Measure)

Power – Pull (jump – shrug)

Hang – Power (transfer weight in feet)

Muscle Clean

Pull Unders

Hang Power Clean + Push Press

Power Clean + Jerk

Tempo (squat) Clean + Jerk

ALL: Clean and Jerk (Build to 1RM (18:00 time cap))

Metcon

ALL: Metcon (AMRAP – Rounds and Reps)

Partner WOD

10:00 AMRAP

5 Hang Power Clean (62.5kg / 42.5kg)

5 Front Squat

5 Push Jerk

P1 = Barbell

P2 = Run 200m

Scaling:

Weight