CrossFit and Personal Training

3 rounds of:

• 10 lunges
• 10 hollow rocks
• 10 push ups
• :20 sec wall stretch

In teams of 2, complete the following:

• 400 Meter Run together
• 100 Wall balls (20/14–>10/9’)
• 400 Meter Run together
• 70 Deadlifts (135/95)
• 400 Meter Run together
• 40 Burpee Box Jump Overs (24/20)
• 400 Meter Run together
• 70 Deadlifts
• 400 Meter Run together
• 100 Wall balls

** other than the run, partner 1 will do 5 reps, than switch to partner 2, then back til work is done

OLYMPIC LIFTING:

Saturday –

• E2MOM Squat Clean
  • Set #1 – 60% of estimated 1RM CJ
  • Set #2 – 65%
  • Set #3 – 70%
  • Set #4 – 75%
  • Set #5 – 80%
  • Set #6 – 80%
  • Set #7 – 80%
• Clean pull – 95% (of clean) x 5 sets x 2 reps
• Snatch balance – max for day (10 mins), then; 75% of that x 2 x 3

Sunday –

• Snatch complex – Pull + 2 Power Snatches + 1 Full Snatch (6 sets – increasing each round)
• Clean & jerk with pause at jerk catch for 3 secs (10 sets – increasing each round)