CrossFit and Personal Training

3 Rounds:

• 5 beat swings
• 5 dowel pass thrus
• 5 dowel overhead squats plus dowel snatch balance
• 5 leg swings per leg – front/back & side/side

First 5 sets are a snatch warmup of:

• 1 hi hang snatch
• 1 hang snatch
• 2 snatch balances

Set #1 – Empty Barbell

Set #2 – 30% of 1RM

Set #3 – 35% of 1RM

Set #4 – 40% of 1RM

Set #5 – 40% of 1RM

Rest 0:30-1:00 between sets.

STRENGTH: Squat Snatches EMOM:

• On the 0:00 – 3 Reps @ 60% of 1RM
• On the 1:00 – 2 Reps @ 65% of 1RM
• On the 2:00 – 1 Rep @ 70% of 1RM
• On the 3:00 – Rest
• On the 4:00 – 3 Reps @ 65% of 1RM
• On the 5:00 – 2 Reps @ 70% of 1RM
• On the 6:00 – 1 Rep @ 75% of 1RM
• On the 7:00 – Rest
• On the 8:00 – 1 Rep @ 80% of 1RM
• On the 9:00 – 1 Rep @ 80% of 1RM
• On the 10:00 – 1 Rep @ 80% of 1RM

4 Rounds for time:

• 21 Wallballs (20/14→ 10’/9’ target)
• 18 Hang Power Snatches (75/55)
• 15 Burpees
• 12 C2B Pull-Ups

TIME CAP: 24 mins

• Calf stretch – 2 mins per side
• T spine roll
• Roll out hammies / glutes