a) WARM UP:
8 min AMRAP of slow, quality reps:
- 3 pushups
- 6 leg swings – side/side & back/front per leg
- 9 banded good mornings
b) Partner WOD
In teams of 3:
*Partner 1 starts in rower and does not stop until both other partners have completed their rounds
*Partners rotate through each part until each has been completed
*Score for the workout is the total meters rowed by the team + the time to complete them
Partner 1-
- Row AMmAP
Partner 2-
3 Rounds
- 5 Wall walks
- 10 KBS (53/35)
- 15 Burpees
- 20 Box step ups (24/20)
Partner 3-
3 Rounds
- 30 Double unders
- 10 Push ups
- 10 Sit ups
- 10 plank shoulder taps (per side)
OLYMPIC LIFTING
Saturday:
| Snatch Grip Push Press – 5 sets x 2 | 70% | 75% | 80% | 85% | 90% | ||
| 2 | 2 | 2 | 2 | 2 | |||
| Pause Snatch (knee) + Overhead Squat – 1+1 (% of RM for today) | RM | 95% | 90% | ||||
| 15 mins | 5 | 5 | |||||
Sunday:
| Clean Pull + Power Clean + Hang Clean (knee) – 1+1+1 (% of RM for today) | RM | 95% | 90% | ||
| 15 mins | 3 | 3 | |||
| Push Press + Pause Split Jerk – 3+3 (% of RM for today) | RM | 95% | 90% | ||
| 15 mins | 3 | 3 | |||
CrossFit and Personal Training 