CrossFit and Personal Training

a) WARM UP:

Row, ski erg or bike for 2 mins.

2 Rounds not for time:

• 10 arm circles each way
• 20 sec wall stretch
• 10 tactical frogs
• 20 sec Hollow Hold
• 10 squats
• 10 pushups

Clean & Jerk Primer:
Every 90 Seconds x 5 Sets: Hang Squat Clean + Squat Clean + Split Jerk x 2

• On the 0:00 – Set #1 @ 45%
• On the 1:30 – Set #2 @ 50%
• On the 3:00 – Set #3 @ 55%
• On the 4:30 – Set #4 @ 60%
• On the 6:00 – Set #5 @ 60%

Percentages based off your Clean and Jerk 1RM.

Squats Clean & Jerk:

• Min 1 – 76%
• Min 2 – 79%
• Min 3 – 82%
• Min 4 – rest
• Min 5 – 79%
• Min 6 – 82%
• Min 7 – 85%
• Min 8 – rest
• Mins 8 – 15: build to a heavy squat clean (no jerk)

16-12-8-4

• Power Clean (155/105)
• Front rack lunges (155/105)

15 min time cap

Repeat mobility from board

Add:

• Hamstring roller
• Pigeon Pose