| b) Partner wod:
With a buddy complete:
6 Rounds:
- 20 Deadlifts (135/95)
- 15 Front Squat (135/95)
- 10 Push Ups
- 5 Broad Jumps (as long as you can jump)
Rules:
1. Alternate rounds with partner (each completes 3 rounds)
2. While Partner 1 completes a round, Partner 2 holds a 90 degree wall hold
3. Partner 1 can only work while Partner 2 is actively in a wall hold
OLYMPIC LIFTING:
| Saturday (11am) |
|
| Snatch |
63%x3, 68%x3, 73%x3, 75%x3 |
| Clean and Jerk |
63%x3, 68%x3, 73%x2, 75%x3 |
| Snatch Pull |
4 @ 93%, (3 @ 98%) x 3 |
|
|
| Sunday (SWEAT @ 10am, OLY @ 11am) |
|
| Split Jerk |
60%x3, 65%x3, 70%x3, 75%x3x3 |
| Every 30 Seconds x 12 mins – 1 Power Clean @ 65% of 1RM Clean and Jerk |
| Rest 3:00 |
|
| Every 30 Seconds x 12 mins – 1 Power Snatch @ 65% of 1RM Snatch |
| Snatch Deadlift |
80%x2x5, 85%x2x5, 90%x2x3 |
|
CrossFit and Personal Training 