CrossFit and Personal Training

3 Rounds:

• 10 air squats
• 5 leg swings – front/back & side/side
• 10 dowel pass thrus

Take 15 mins to prep for the snatch.

E1.5MOM – Snatch complex work

Warm-Up Sets….

• Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch
• Set #2 – Power Snatch + OHS + Squat Snatch @ 55%
• Set #3 – Power Snatch + OHS + Squat Snatch @ 60%
• Set #4 – 3 Squat Snatches @ 65%
• Set #5 – 2 Squat Snatches @ 70%
• Set #6 – 1 Squat Snatch @ 75%

Working Sets

• 3 Sets of 1 @ 80% of 1RM Snatch
• 2 Sets of 1 @ 80% – 85% of 1RM Snatch

E3MOM BACK SQUAT WAVES: 3 – 1 – 3 – 1 – 3 – 1

• 3 Back Squats @ 80% of 1RM Back Squat
• 1 Back Squat @ 85%
• 3 Back Squats @ 80%
• 1 Back Squat @ 87%
• 3 Back Squats @ 80%
• 1 Back Squat @ 89%

5 Rounds:

• 5 Strict Pull-Ups
• 10/8 Calorie Assault Bike

Or:

• CrossOver Symmetry Iron Scap Protocol

d2) GYMNASTICS ACCESSORY:

A. 

Every 20 seconds, for 2 minutes (6 sets) of:

• Chin Hang Toe Taps x 10 seconds (https://www.youtube.com/watch?v=YXXsTZOxyHg&feature=youtu.be)

Followed by. . .Every 45 seconds, for 3 minutes (4 sets) of:

• Chest-To-Bar Pull-Up Negatives x 3 reps @ 31A0 (https://www.youtube.com/watch?v=u_wS_qZDnz4&feature=youtu.be)

Followed by. . .Every 30 seconds, for 2 minutes (2 sets) of:

• Interval 1 – Kipping Swings on Bar x 10 reps
• Interval 2 – Kipping Mini Pull-Ups x 6-8 reps ((https://www.youtube.com/watch?v=8pPtKRPKUkw&feature=youtu.be)

B. Every 10 seconds, for 2 minutes (6 sets) of:

• Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
• Interval 2 – Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
  *If you are still having trouble with either holding a heavy enough dumbbell or continue to tip backward, move to a rig post with dumbbells and use the post to keep you from tipping when necessary)
  
  Followed by. . .
  
  Option 1 –
  Every 30 seconds, for 2 minutes (4 sets) of:
• Front-Weighted Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs) (https://www.youtube.com/watch?v=8TcrdYveBXM&feature=youtu.be)
  
  Option 2 –
  Every 30 seconds, for 2 minutes (4 sets) of:
• Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs)

• Roll quads, adductors, T Spine plus couch stretch