CrossFit and Personal Training

3 rounds of:

• 10 air squats
• 10 hollow rocks
• 10 push ups
• :20 sec wall stretch

In teams of 2, complete the following:

• 3 min of  wall balls (20/14–>10/9)

1 min rest

• 3 mins of  burpees to plate

1 min rest

• 3 mins of plate overhead walking lunges (45/25)

1 min rest

• 3 mins of wall walks

1 min rest

• 3 mins of plate overhead walking lunges

1 min rest

• 3 mins of burpees to plate

1 min rest

• 3 mins of wall balls

*1 partner works at a time

**split work in any rep scheme

OLY Lifting:

Saturday @ 11am –

• Snatch balance: 60%, 70%, 80% x 2 x 2, work up to a heavy single in 10 mins
• Power snatch + OHS + full snatch: 40%, 50%, 55%, 60%, 65% (2 lifts at each number – total of 10 complexes)
• 3-pos Snatch grip deadlift (2 inches, knee, thigh): 5 sets at 95%

Sunday @ 11am (SWEAT is @ 10am) –

• Split jerk – take 15 mins to work to a heavy double, then finish with a heavy single
• 3-pos Clean (high hang, hang, floor) – 40%, 50%, 55%, 60%, 65% (drop back down to 40% and do again)
• Muscle snatch: find a heavy single – 90% x 4 singles