CrossFit and Personal Training

CrossFit and Personal Training

Jan 3, 2017

a) WARM UP:

3 Rounds:

5 beat swings
5 leg swings per leg – front/back & side/side
5 Push ups
5 Sit ups

Sometime during the warm up, row 300 m.

b) STRENGTH:

10 min EMOM Split Jerk work

On the 0:00 – 3 Reps @ 50% of 1RM Split Jerk
On the 1:00 – 3 Reps @ 55%
On the 2:00 – 2 Reps @ 60%
On the 3:00 – 2 Reps @ 65%
On the 4:00 – 1 Rep @ 70%
On the 5:00 – Rest
On the 6:00 – 1 Rep @ 75%
On the 7:00 – 1 Rep @ 80%
Minutes 8, 9, and 10… three heavy singles, at your discretion.

c) WOD:

3 Rounds for time:

Row 500 m
12 Push Jerks (135/95)
15 Toes to Bar

d) POST-WOD RECOVERY:

Roll T spine & Lats

shorricks

January 2, 2017

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