CrossFit and Personal Training

• Row, ski erg, bike for 2 mins
• Scap activation, then:

8 min amrap of:

• 5 mountain climbers
• 5 jumping jacks
• 5 push ups
• 5 dowel pass thrus
• 5 dowel overhead squats

Squat Snatch Primer / Warm up – do 5 sets of the following:

2 Muscle snatches + 2 Snatch balances + 1 Overhead squat (rest between 0:30-1:00 between sets)

• Set #1 – Empty Barbell
• Set #2 – 30% of 1RM
• Set #3 – 35% of 1RM
• Set #4 – 40% of 1RM
• Set #5 – 40% of 1RM

Then, EMOM of squat snatch:

• On the 0:00 – 3 Reps @ 65% of 1RM
• On the 1:00 – 2 Reps @ 70% of 1RM
• On the 2:00 – 1 Rep @ 75% of 1RM
• On the 3:00 – Rest
• On the 4:00 – 3 Reps @ 70% of 1RM
• On the 5:00 – 2 Reps @ 75% of 1RM
• On the 6:00 – 1 Rep @ 80% of 1RM
• On the 7:00 – Rest
• On the 8:00 – 1 Rep @ 85% of 1RM
• On the 9:00 – 1 Rep @ 87% of 1RM
• On the 10:00 – 1 Rep @ 89% of 1RM

For Time:

• 30 Box Jumps (24/20)
• 30 C2B Pull-Ups
• 30 KB Swings (53/35)
• 30 Front Squats (95/65)
• 30 Toes to Bar
• 30 Push Press (95/65)
• 30 Deadlifts (95/65)
• 30 Wall balls (20/14# –> 10/9′)
• 30 Bar Facing Burpees
• 30 Double Unders

• Accumulate 2:00 upside down in a handstand

e) POST-WOD RECOVERY / MOBILITY:

• Roll T spine and quads, adding 2 min pigeon per side