CrossFit and Personal Training

CrossFit and Personal Training

July 31, 2017

a) WARM UP:

Row for 2 mins

3 Rounds:

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

b) STRENGTH:

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch
Set #2, on the 1:00… 1 Complex @ 60%
Set #3, on the 2:00… 1 Complex @ 65%
Set #4, on the 3:00… 1 Complex @ 55%
Set #5, on the 4:00… 1 Complex @ 60%
Set #6, on the 5:00… 1 Complex @ 65%
Set #7, on the 6:00… 1 Complex @ 55%
Set #8, on the 7:00… 1 Complex @ 60%
Set #9, on the 8:00… 1 Complex @ 65%

c) WOD:

5 Rounds:

400m Run (500m Row, only if you are injured)
15 Power Snatches (75/55)

d) ACCESSORY WORK:

Not for Time:

21-18-15-12-9

Sit-Ups
Supermans
Banded Pull-Aparts

e) POST-WOD RECOVERY/MOBILITY:

Roll quads, adductors, T Spine plus couch stretch

glennstake

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