CrossFit and Personal Training

3 Rounds:

• 5 squats
• 5 push ups
• 5 inch worms
• 20 jumping jacks

In teams of 2 –

Part 1 – 8 min AMRAP:

• 5 Ring Push Ups (scale: from knees)
• 8 KB Swings (53/35)
• 10 Shoulder to Overhead (95/65)

Rest 5 Mins

Part 2 – 8 min AMRAP:

• 30 Double Unders (scale: 60 singles)
• 12 Deadlifts (95/65)
• 8 Toes to Bar (scale: knee raises or leg lifts from ground)

Rest 5 mins

Part 3 – 8 min AMRAP:

• 10 Plate Overhead lunges (45/25)
• 10 Air Squats
• 10 Burpees to plate

Partner 1 does 1 round while partner 2 waits.  Once P1 finishes the round, they switch.  P2 works while P1 rests.

OLYMPIC LIFTING:

Saturday –

• Snatch Balance – 5 sets x 3 reps
• Behind the neck split jerks – 6 sets x 2 (increase weight every set)
• 3-position snatch work – from high hang, hang and floor – 6 sets increasing weight

Sunday-

• Snatch complex – Pull + 2 Power Snatches + 1 Full Snatch (6 sets – increasing each round)  
• Work to a heavy power clean today
• Strict press work – @55% of 1RM, do 10-9-8-7-6-5-4-3-2-1 reps with a 1:1 work:rest ratio