CrossFit and Personal Training

2 min Slow Row, bike or ski erg

2 Rounds:

• 5 push ups
• 7 dowel pass thrus
• 9 dowel overhead squats
• 7 banded Good Mornings
• 5 air squats

Take about 10:00 mins and build/warm up snatch to 67% of your 1RM.

EMOM for 10 mins of squat snatch:

• Min 1: 2 Reps @ 67% of 1RM
• Min 2: 2 Reps @ 72% of 1RM
• Min 3: 1 Rep @ 77% of 1RM
• Min 4: 2 Reps @ 72% of 1RM
• Min 5: REST
• Min 6: 2 Reps @ 77% of 1RM
• Min 7: 1 Rep @ 82% of 1RM
• Min 8: 1 Rep @ heavy for the day
• Min 9: 1 Rep @ heavy for the day
• Min 10: 1 Rep @ heavy for the day

15 min AMRAP:

• 30 Wallballs (20/14#→ 10/9’)
• 20 Power Snatches (75/55)
• 5 Ring Muscle-Ups (scale: 10 C2B pull ups, 10 chin over bar pull ups, 20 jumping pull ups)

• Ring muscle up work – banded strict, transitions, dips or false grip pull ups

• Roll quads, adductors plus couch stretch