a) WARM UP:
Coach’s choice
b) Partner WOD:
2 Rounds –
AMRAP 6:
- 12 KB Swings (53/35) – eye level
- 12 Med ball Squats (20/14)
-Rest 30 seconds-
AMRAP 6:
- 250m Row
- 12 Burpees
-Rest 30 seconds-
Repeat!
** Partners start on 1st AMRAP. Partner 1 does 12 KBS, while Partner 2 does 12 Med Ball Squats. When both Partners are done they switch and continue. When 1st AMRAP is done, Partners rest 30 seconds, and move to 2nd AMRAP; Partner 1 does 250m Row, Partner 2 does 12 Burpees. When 2nd AMRAP ends, Partners rest 30 seconds and go back to 1st AMRAP, etc..
(26 minutes total)
Extra Work:
- Accumulate 5 minute Plank Hold
OLY LIFTING:
Saturday:
| Snatch Grip Push Press + Overhead Squat – 5+1 (% of RM) | RM | 95% | 90% | ||
| Take 15 mins | 2 sets | 2 sets | |||
| Snatch High Pull + Hang Snatch + Full Snatch (1+1+1) (% of RM) | RM | 95% | 90% | ||
| Take 15 mins | 2 sets | 2 sets | |||
Sunday:
| Clean High-Pull + Power Clean + Hang Clean (knee) – 1+1+1 (% of RM) | RM | 95% | 90% | ||
| Take 15 mins | 3 sets | 3 sets | |||
| Strict press (single) | RM | 95% | 90% | ||
| Take 15 mins | 5 reps | 5 reps | |||
CrossFit and Personal Training 