CrossFit and Personal Training

a) WARM UP:

3 min row

• 10 dowel pass thrus
• 10 dowel behind the neck push presses
• 10 dowel overhead squats
• 10 drop snatch balances

b) Overhead Squat + Snatch Balance

• Minutes 0:00 – 8:00: Build to a Moderate Pause Overhead Squat (pause for 2 secs at the bottom of the squat)
• Minutes 8:00 – 15:00: Build to a Moderate Pausing Snatch Balance (pause for 2 secs at the bottom of the snatch)

c) E2MOM of 2 Pausing Jerk Drives ** pause at the dip

• Set #1 – 2 Reps @ 60% of 1RM Clean and Jerk
• Set #2 – 2 Reps @ 65%
• Set #3 – 2 Reps @ 70%
• Set #4 – 2 Reps @ 75%
• Set #5 – 2 Reps @ 75%
• Set #6 – 2 Reps @ 75%

d) E2MOM of the Split Jerk Complex: 2 Pausing Split Jerks + 1 Split Jerk (No Pause) ** pause at the bottom of the dip and the jerk

• Set #1 – 60% of 1 RM Clean and Jerk
• Set #2 – 65%
• Set #3 – 70%
• Set #4 – 75%
• Set #5 – 75%
• Set #6 – 75%

e) ACCESSORY WORK: PICK ONE FROM THIS WEEK