CrossFit and Personal Training

• Row for 3 mins – 1st min slow, 2nd min faster, 3rd min fastest

3 Rounds:

• 5 air squats
• 5 leg swings – front/back & side/side
• 5 dowel pass thrus
• 5 dowel overhead squats

Warm up the back squat with 10 reps with an empty bar and increase loading.

BACK SQUAT – E3MOM: 10 – 8 – 6 – 4 – 2 reps

• Set 1: 10 Reps @ 65% of 1RM Back Squat
• Set 2: 8 Reps @ 70%
• Set 3: 6 Reps @ 75%
• Set 4: 4 Reps @ 80%
• Set 5: 2 Reps @ 85%

27 – 21 – 15 – 9:

• Calorie Row
• Kettlebell Swings (53/35)
• Overhead Squats (75/55)

SNATCH COMPLEX –  Power Snatch + Overhead Squat + Squat Snatch

• Set 1… 60% of 1RM Squat Snatch
• Set 2… 65%
• Set 3… 70%

This sequence repeats a total of 3 times.

• Roll quads, adductors, T Spine plus couch stretch