CrossFit and Personal Training

3 Rounds:

• 5 air squats
• 5 leg swings – front/back & side/side
• 5 glute bridges
• 1 wall walk with :10 sec hold

In teams of 2, complete the following:

25 min AMRAP:

• 10 Thrusters (75/55)
• 8 Bench jump hops (hands on bench, jump over)
• 6 Plate ground to overhead (45/35)
• 4 Dumbbell burpee box step overs
• 2 Tire flips (heavy)
• 100m sprint between rounds – run together

** partner 1 does all the work while partner 2 rests, then they switch.  

OLYMPIC LIFTING:

Saturday –

• Snatch balance – work to a heavy set of 6 sets x 3 reps
• Work to a heavy squat clean & jerk for the day – 15 mins (then, 90% of that for 5 additional singles)
• Clean pull – 85% (of clean) x 5 x 5

Sunday –

• Work to a heavy single snatch for the day – 15 mins (then 90% of that for an additional 5 singles)
• Snatch pulls – 90% x 2 x 2, 100% x 1 x 2
• Weighted good mornings – 4 sets x 3 – building (from rack)