CrossFit and Personal Training

CrossFit and Personal Training

Feb 13, 2017

a) WARM UP:

3 Rounds:

5 dowel pass thrus
5 dowel overhead squats
5 beat swings
5 sit ups
:30s wall stretch

Then,

Set up, discuss and warm up to 65% of the snatch (5-8 mins).

b) STRENGTH:

Squat Snatch

On the 0:00 – 3 Reps @ 67% of 1RM
On the 1:00 – 2 Reps @ 70%
On the 2:00 – 1 Rep @ 73%
On the 3:00 – 3 Reps @ 70%
On the 4:00 – 2 Reps @ 73%
On the 5:00 – Rest
On the 6:00 – 1 Rep @ 76%
On the 7:00 – 2 Reps @ 80%
On the 8:00 – 2 Reps @ 80%
On the 9:00 – 2 Reps @ 80%

c) WOD:

21 – 15 – 9

Squat Snatch (95/65)
C2B Pull-Ups

d) ACCESSORY WORK:

20 evil wheels
10 back extensions on GHD

e) POST-WOD MOBILITY:

Quad and adductor (2 min each leg)
1 min pec smash

shorricks

February 12, 2017

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