CrossFit and Personal Training

To the end of the gym – quality and slow reps:

• Lunge half way there
• Inch worm the rest of the way there
• High knees back
• Butt kickers there
• Run back
• Finish with 10 dowel pass thrus

Then,

• Warm up the clean & jerk, power snatch and thruster

With a partner complete:

Part #1 – In a 12:00 min window:

• Run 1600 m
• Time Remaining, Max Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 8:00 min window:

• Run 800 m
• Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 min window:

• Run 400 m
• Time Remaining, Max Thrusters (95/65)

All three parts are scores separately.

Rules:

1. On the run…run together holding a small band or strap so that you are running together

2. On the barbell work, for parts 1 and 2, switch every rep.  On part 3, switch every 5 reps.

OLY LIFTING:

Saturday – 11 am

• TEST DAY – take 20 mins each to establish a heavy snatch & clean and jerk

Sunday – 11 am (SWEAT is at 10 am)

• If you did not come on Saturday, you will be testing your snatch & clean and jerk.
• If you did test on Saturday, you will do the following:
  • 3-position snatch (floor, knee, mid-thigh) – 65% x 5 sets
  • Snatch pull – 85% (of snatch) x 5 x 5
  • 2 cleans + 1 split jerk – 65% x 5 sets