CrossFit and Personal Training

Row for 2 mins – increasing pace every 30 secs

With an empty bar, perform this complex 20 times:

• Deadlift
• Hang power clean
• Front squat into a thruster
• Lower bar on back
• Back squat and sit and bottom of squat for 10 secs
• Stand the squat up.  
• Behind the neck push press
• Start over

After 20 rounds, finish with 10 empty bar snatch balances.

Snatch Complex – Building every 1:30 for 9 min:

From the rack:

• 3 Snatch Balance + 1 OHS (add 10/5# to last week’s weight)

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

• the first 8 intervals are pull-ups,
• the second 8 are push-ups,
• the third 8 intervals are sit-ups, and finally,
• the last 8 intervals are squats.

**There is no rest between exercises.

3 rounds:

• 10 Back extensions on GHD – hold 2s at parallel to ground
• 10 single arm upright rows per arm – use db, go slow, pull as high as you can

• stretch your lats and shoulders via banded lat distraction, roll lats and outer delts