a) WARM UP – Coach’s Choice
b) Partner WOD:
In 2 person teams (one athlete working at a time),
10 Minute AMRAP:
- 1,000m Row
- Max burpees for remaining time
Rest 5:00, then,
15 minute AMRAP:
- 3 Deadlifts (weight is 50% of your 1 RM)
- 3 Box jumps (24/20)
- 6 Deadlifts
- 6 Box jumps
- 9 Deadlifts
- 9 Box jumps
- 12 Deadlifts
- …… etc etc etc.
** score is # of burpees and rounds+reps of the DL/BJ
Olympic Lifting Saturday @ 11am
- Power snatch + hang power snatch
- Do 5 sets of 2 TNG power snatches + 2 hang power snatches @ 40-50% of 1 RM
- Daily max of 1 power snatch + 1 hang power snatch. You are not allowed to drop the bar to the ground after the first rep (12 mins max)
- Power clean + split jerk
- Do 10 quick singles @ 40-50% of 1 RM
- Find your daily max in singles (12 min max)
- Do 5 additional sets of power clean + split jerk at 90% of the heaviest single
Olympic Lifting Sunday @ 11am
- Snatch balance – 2 drops + 2 heaving (start with the bar, working up in weight). Do a max of 6 sets.
- Full snatch
- Daily max in doubles.
- 5 additional doubles at 90%
- 5 additional singles at 90%
- Snatch pulls – 4 sets x 3 @ 88%, 3 sets x 3 @ 93%
CrossFit and Personal Training 