CrossFit and Personal Training

OLYMPIC LIFTING TODAY:

a) WARM UP:

• Row for 3 mins
• Burgener warm up

b) WORK:

• Pausing Snatch – from the ground, hold for 5 secs at just above the knee (hang) – 55% x 1 singles x 5 sets, 60% x 1 x 5, 65% x 1 x 5 (rest as needed)
• Clean & split jerk with pause at jerk catch for 3 secs – 55% x 1 singles x 5, 60% x 1 x 5, 65% x 1 x 5
• Clean pull – 90% (of clean) x 3 reps x 5 sets

c) ACCESSORY WORK:

3 sets – not for time:

• Max Reps Bench Press @ 75% 1 RM
• 25 Hip Extensions after each set (bar on hips, upper back on bench, feet on floor)

Rest 3:00 between sets