CrossFit and Personal Training

3 rounds:

• 10 mountain climbers
• 10 inch worms with 5 sec hold at end range
• 10 Slow Air Squats
• 10 dowel pass thrus
• :30 sec wall stretch

Build to a heavy squat snatch.

Every 1.5 mins, perform:

• 3 Reps @ 35% of estimated 1RM of your snatch
• 3 Reps @ 40%
• 3 Reps @ 45%
• 2 Reps @ 50%
• 2 Reps @ 55%
• 2 Reps @ 60%
• 1 Rep @ 67%
• 1 Rep @ 74%
• 1 Rep @ 80%
• Take up to an additional (5) repetitions to find our heavy single for the day.

**20 mins max for this work.

This is not meant to be an absolute max test, but rather a screen shot of where we currently stand with the Snatch. We will use this number as a baseline going forward in the coming weeks for percentage work. No more than two misses today at our heavier attempts – again, just an indicator of where we currently are.

c) SKILL/STRENGTH 2:

Build to a heavy squat clean + split jerk.

Every 1.5 mins, perform:

• 3 Reps @ 50% of estimated 1RM of clean and jerk
• 2 Reps @ 60%
• 1 Rep @ 65%
• 1 Rep @ 70%
• 1 Rep @ 75%
• 1 Rep @ 80%
• Take up to an additional (5) repetitions to find our heavy single for the day.

**20 mins max for this work.

Much like the snatch, this is not meant to be an absolute max test, but rather a screen shot of where we currently stand with the clean and jerk. Perform these repetitions as full squat cleans. No more than two misses today at our heavier attempts – again, just an indicator of where we currently are.

Back squat work

• 10 Repetitions @ 60% of estimated 1RM
• 8 Repetitions @ 65%
• 6 Repetitions @ 70%

Rest as needed between sets, but aim not to exceed 3 minutes.

2 Sets, not for time:

• 12 Dumbbell Box Step-Ups (6 each side)
• 21 Sit-Ups
• 12 Sumo Deadlifts (choose weight)
• 21 Seated Banded Rows

• Roll quads, adductors, T Spine plus couch stretch