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

Warm up the snatch.

5 Sets, resting 1:00 between sets:

• 1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls (lower bar, rest 5-10 secs) + 2 Power Snatches

Set #1 – 50% of 1RM

Set #2 – 60% of 1RM

Sets #3/4/5 – 70% of 1RM

** do not go higher than 70%.  Work on speed & technique.

21 – 15 – 9:

• Wall balls (20/14→ 11’/10’ target)
• Pull-Ups (scale: jumping pull ups)
• Thrusters (95/65)
• Box Jumps (24/20)
• Kb Swings (53/35) – American

• Chin up work – supinated grip – accumulate 30 strict chin ups

• Roll quads, adductors plus couch stretch