CrossFit and Personal Training

a) WARM UP:

10 min amrap:

• Row 100m
• 5 air squats
• 5 jumping jacks
• 5 leg swings per leg – front/back & side/side
• 5 arm circles – forward & backward
• 5 Push ups
• 5 Sit ups

b) Games Flashback WOD – Partner style

5 rounds for time:

• Run 400m as a pair (if running causes pain, row 500m as a pair)
• 14 box dball clean burpees** (P1 cleans a dball and throws it over the box, then does 2 burpees.  P2 waits until P1 finishes their burpees.  P2 then cleans the dball over the box and does 2 burpees)

** double the burpees

30 min time cap

OLYMPIC LIFTING:

Saturday –

• Squat Clean doubles @ 70% for 7 sets
• Clean pull – 90% (of clean) x 3 sets x 3 reps, 95% x 3 sets x 1 rep
• Snatch grip behind the neck push press x 2 + 2 OHS – increase in weight for 7 sets

Sunday-

• Squat Snatch doubles @ 70% for 7 sets
• Clean & jerks – 60% x 1 x 3, 65% x 1 x 3, 70% x 1 x 3, 75% x 1 x 3
• Snatch balance – sets of 3 for no more than 7 sets