| b) Partner WOD:
In teams of 2, complete 8,000m Row For Time –
While one Partner rows, the other completes:
2 rounds of:
- 8 Wall Balls (20/14–>10/9’)
- 8 Alternating DB Snatch (50/35)
- 8 burpees
Switch until row is done and record time.
Scale as per your coach and share the work.
40 min time cap.
OLYMPIC LIFTING:
| Saturday – (@ 11am) |
|
| Power Snatch |
6 singles @ 50%, 6 singles @ 55%, 6 singles @ 60% |
| Snatch Pull |
5 singles @ 70%, (3 singles @ 80%) x 3 |
| Snatch grip push press + OH Squat |
4 + 1 @ 50%, 4 + 1 @ 55%, (4 + 1 @ 60%) x 3 |
|
|
| Sunday – (SWEAT @ 10am, Oly @ 11am) |
|
| Power Clean |
6 singles @ 50%, 6 singles @ 55%, 6 singles @ 60% |
| Seated barbell presses |
4 sets x 6 reps @ 50% of strict press |
| Jerk Drives |
3 @ 80%, 3 @ 85%, (3 @ 90%) x 3 |
|
CrossFit and Personal Training 