CrossFit and Personal Training

• 4:00 min Fish game on the rower – record score

Then,

3 Rounds:

• 10 squats
• 10 jumping jacks
• 10 dowel pass thrus

Then grab a bar and start warming up for some snatches.

3-Position Squat Snatch Complex – High Hang + Hang (Knee) + Floor (Full)

• On the 0:00… 1 Complex @ 40% of 1RM Snatch
• On the 1:30… 1 Complex @ 50%
• On the 3:00… 1 Complex @ 55%
• On the 4:30… 1 Complex @ 60%
• On the 6:00… 1 Complex @ 65%
• On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight.

Technique, over load today.

Then, we will work on our snatch pulls.  

• Set #1 – 3 Reps @ 90% of 1RM Snatch
• Set #2 – 3 Reps @ 95%
• Set #3 – 3 Reps @ 100%
• Set #4 – 3 Reps @ 105%

* drops are allowed between reps.  Straps are allowed for the pulls.  Max time: 12 mins

15 min AMRAP:

• 30 Cal Row
• 30 Box Jumps (24/20)
• 30 Thrusters (65/45)

* if rowers are all taken, run 400m

• 5 min sandbag/dball static bearhug hold (heavy)

• Pigeon pose – 2 mins per side
• Smash calves/achilles
• Roll your lats