CrossFit and Personal Training

Row, ski erg or bike for 2 mins.

8 min amrap of:

• :20 sec wall sit
• Run 4 lengths of gym
• 10 dowel pull thrus
• 10 overhead squats with dowel
• 5 push-ups with 5 sec hold at bottom

Squat snatch – 0-12 EMOM, 13-25 find 1 rep max

• Minute 1 – 74%
• Min 2 – 78%
• Min 3 – 81%
• Min 4 – REST
• Min 5 – 78%
• Min 6 – 81%
• Min 7 – 84%
• Min 8 – REST
• Min 9 – 81%
• Min 10 – 84%
• Min 11 – 87%
• Min 12 – REST
• Minutes 13 – 25: Find your 1 RM

• Find the max number of strict pull-ups: one attempt

(if you cannot do 1 pull-up, work on negatives.  If you drop doing the negatives, do ring row holds.  Work up to 5-10.  No bands today please.)  Record score.

d) WOD:

3 rounds for time:

• 500m row
• 12 burpees
• 21 box jumps

Compare to October 25th

• 20 evil wheels
• 10 back extensions on GHD

f) POST-WOD MOBILITY/RECOVERY:

• T-spine, quads and adductors rolling