CrossFit and Personal Training

3 Rounds:

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

25 min AMRAP:

In pairs, perform the following:

• Zig zag run around 10 cones set up outside
• 5 Thrusters (75/55)  ** do not drop the bar
• 5 Ring Rows

P1 starts the workout running the zig zag course, then performs 5 Thrusters and 5 Ring Rows.  P2 starts the zig zag course once P1 has finished their 5th ring row.

Once 25 mins ends, rest 5:00 min.

• Then, 30 burpees for time.

OLYMPIC LIFTING:

Saturday (@ 11 am) –

• Behind the neck split jerks – 6 sets x 2 (increase weight every set)
• Snatch complex – Pull + 1 Power Snatches + 1 Full Snatch (6 sets – increasing each round)
• Snatch grip deadlifts – 5 sets x 3 reps @ 100%

Sunday (@ 11 am) –

• Power Cleans – 6 sets x 2 reps (increasing weight each set)
• Strict press work – 6 sets x 2 reps @ 85%
• Muscle snatches – 6 sets x 2 reps (increasing weight til form breaks down)