CrossFit and Personal Training

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

Percentages based off your Clean and Jerk 1RM.

Squat Clean & Split Jerk EMOM

• Minutes 1 to 5 @ 60%
• Min 6 – 65%
• Min 7 – 70%
• Min 8 – 75%
• Min 9 – 80%
• Min 10 – 80%

3 rounds for time:

• 10m handstand walk (scale: 5 wall walks – nose and quads touch wall)
• 10 clean & jerks (155/105)

** HS walk…. Please be controlled.  No diving.  This is training.  Work on clean technique.

• Hamstring Lacrosse Ball Mobilization – 1:00 each side
• Pigeon Pose – 2:00 each side