CrossFit and Personal Training

With 3 friends, sharing reps however you choose, for time:

• 150 Wall Balls (20/14–>10/9’ target)
• 150 burpees
• 150 knee raises (not T2B)
• 150 single unders each
• 150 mountain climbers

** every 5 mins, 1 15’ rope (scale as required)

** time cap: 35 mins

OLY LIFTING:

Saturday –

• Tall Jerk – 4 sets x 3 reps Empty Barbell, then, 4 sets x 3 Light Load
• Split Jerk – 6 sets x 3 Climbing in load. Build to a heavy single
• Clean pull – 4 sets x 5 @ 90%

Sunday –

• Snatch Balance – 6 sets x 3 – increasing weight
• Snatch complex – snatch pull + full snatch – 2 + 1 (start @ 40% and increase if it feels good)
• Seated press – 5 sets x 3 @ 50% of 1RM strict press