CrossFit and Personal Training

3 rounds of:

• 10 leg swings
• 10 hollow rocks
• 10 jumping jacks
• :20 sec calf stretch on wall or on plate
• :20 sec wall stretch

35 min AMRAP:

• 200 DU (scale: 400 singles)
• 100 DB snatch (50/35/20)
• 200m Run (together) (scale only if running hurts – row 300m or airbike 15 cals)
• 100 air squats
• 10m partner wheelbarrow each (scale: partner 1 holds feet, while partner 2 holds plank for 20 seconds)

** split the work however you want, except the run and the wheelbarrow must be done by both partners

OLYMPIC LIFTING:

Saturday –

• Snatch – 7 sets x 2 reps (rest 1:30-2:00) per set @ 70% of your 1RM
• Snatch grip push press – 7 sets x 3 reps (rest 1:30-2:00) @ 70% of snatch 1RM
• Clean complex – 1 Pull + 1 power clean from floor + 1 full clean from floor (do 7 sets, increasing weight)

Sunday –

• OHS Complex – Performed with an empty barbell (see if you can move your hands closer than your snatch grip);

– 2 sets x 5 reps in the three different versions. These are:

(1) 5 secs down, up fast, without pause in the bottom position;

(2) 5 secs down, 3 sec pause at bottom and a 3 sec pause at the top;

(3) No pause in the bottom position but a pause at the top between reps.

• Hang power snatch

– Find your daily max in triples (10 mins). Do a full lift and then drop the bar and do it again, and again.

– Do 3 additional sets of triples at 90% of what you got above.

• Clean and Jerk work

Warm up:

– 3  sets x 3 reps of power cleans w/ a 2 second pause in the catch followed by a front squat with this tempo (down slow, up fast) and after the last clean, 3 split jerks w/ a 3 second pause in the split (start at 40% and increase for the 3 sets)

Then,

– Find your daily max in doubles (10 mins). Do a full lift and then drop the bar and do it again.

– Do 5 additional singles at the weight of the heaviest double.