CrossFit and Personal Training

3 rounds of:

• 10 jumping squats
• 10 jumping jacks
• 10 push ups
• :20 sec wall stretch

With a partner:

• 400m partner run together
• 100 Jumping lunges
• 60 Burpees over partner (partner 2 holds plank, while partner 1 must hop over them)
• 80 power cleans (135/95)
• 60 Pull ups (partner holds barbell in front rack position – 135/95)
• 100 DU
• 50 cal row (partner holds barbell in top of deadlift position – 135/95)

** Reps will be done in the following manner: 5-4-3-2-1 (I do 5, you do 5, I do 4, you do 4, etc)

OLYMPIC LIFTING:

Saturday –

• 3-position clean (floor, knee, mid-thigh) – 65% x 5 sets
• Clean pull – 85% (of clean) x 5 x 5
• Snatch balance – max for day (10 mins), then; 75% of that x 2 x 3

Sunday-

• Pausing Snatch – hold for 5 secs at knee – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5
• Clean & jerk with pause at jerk catch for 3 secs – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5
• Seated barbell presses – 6 sets x 4 reps @ 55% of 1 RM strict press