a) WARM UP:
2-4-6-8-10
- ring rows
- banded good mornings
- push ups
- 5 sec tempo squats
- calf raises
b) Partner WOD – Filthy Fifty ish
30 min AMRAP:
- 50 Box jumps (24/20)
- 50 Jumping pull ups (open standard for everyone)
- 50 Kettlebell swings (53/35) – American
- Walking Lunge, 50 steps
- 50 Sit ups
- 50 Push press (45/35)
- 50 Supermans
- 50 Wall balls (20/14 → 10/9’ target)
- 50 Burpees
- 50 Double unders
OLY CLASS:
Saturday –
| Push Press + Pause Jerk – 5+1 (% of max for the day) | max for the day | 95% | 90% | ||
| take 15 mins | 6 sets | 6 sets | |||
| Clean Pull + Power Clean + Hang Clean – 1+1+1 (% of max for the day) | max for the day | 95% | 90% | ||
| take 15 mins | 5 sets | 5 sets | |||
Sunday –
| Snatch Pull + Power Snatch + Hang Snatch – 1+1+1 (% of max for the day) | max for the day | 95% | 90% | ||
| take 15 mins | 3 sets | 3 sets | |||
| Snatch Balance (sets of 3) | max for the day | 95% | 90% | ||
| take 15 mins | 5 sets | 5 sets | |||
CrossFit and Personal Training 