CrossFit and Personal Training

a) WARM UP:

• 500m row

7 min AMRAP:

• 10 jumping jacks
• 10 leg swings – front / back & side / side
• 10 push ups

b) WOD:

30 min AMRAP:

• 10 Wall Balls (20/14–>10/9’)
• 10 T2B
• 10 Goblet Squats (53/35)
• 10 DBall / sandbag ground to shoulder

OLYMPIC LIFTING –

Saturday:

• 1 Power Clean + 1 Hang squat clean + 1 split jerk: 60% (of clean) x 5 sets
• Snatch grip push press 5 x 3 (increasing weight)
• Snatch pull: 85% (of snatch) x 5 x 5

No Class Sunday! See you next week!