CrossFit and Personal Training

a) WARM UP:

Coach’s choice.

b) WOD:

In Teams of 3, with one athlete working at a time…

• 100 Calorie Row
• 75 Bar Facing Burpees
• 50 Squat Cleans (135/95)
• 100 Toes to Bar
• 50 Squat Cleans (135/95)
• 75 Bar Facing Burpees
• 100 Calorie Row

OLYMPIC LIFTING-

Saturday:

• Find a max Snatch for the day
• Find a max Clean and Jerk for the day

Sunday: (10:00am is SWEAT)

• muscle snatch from ground: 2-3 sets x 3 reps light weight
• snatch pulls: 5 sets x 3 reps….focus on form and position.  no heavier than 70%
• snatch balance 5 sets x 3 reps