a) WARM UP:
Thunderstruck Burpees, Jumping Jacks in between! **every time Thunder is sung, you do a burpee.
b) Partner WOD:
30 min AMRAP:
21-15-9
- Wall Balls (20/14)
- Overhead lunges (45/25 plate)
21-15-9
- KB Swings (53/35)
- Sit Ups
21-15-9
- Hollow Rocks
- Box jumps (24/20)
* Partner 1 starts with 21 Wall Balls, Partner 2 starts with 21 Overhead lunges. Once both partners are finished, they switch movements. P1 does 21 Overhead lunges, P2 does 21 Wall Balls, then both switch and move into round of 15s and so on….. Once you finish everything, restart from the top.
OLYMPIC LIFTING:
Saturday –
| Clean Pull + Hang Clean (knee) – 1+1 | RM | 70% of RM | 70% | 70% | 70% | |
| Take 15 mins to find a max for the complex | 1 set | 1 set | 1 set | 1 set | ||
| Clean + Push Jerk + Split Jerk – 1+1+1 | RM | 70% of RM | 70% | 70% | ||
| Take 15 mins to find a max for the complex | 1 set | 1 set | 1 set | |||
Sunday – no classes until the Open is over.
CrossFit and Personal Training 