CrossFit and Personal Training

3 Rounds:

• 10 mountain climbers
• 10 scap push ups + 5 push ups
• 10 squats
• 10 banded pull-aparts

Then grab a bar and start warming up for some presses & jerks.

E1.5MOM – 7 Sets of the Complex: 1 Pausing Split Jerk (2 sec pause at dip and 2 sec pause at catch) + 1 Split Jerk (No Pause)

• Set #1 – 55% of 1RM Clean and Jerk
• Set #2 – 60%
• Set #3 – 65%
• Set #4 – 70%
• Set #5-7 – 75%+

“Fight Gone Bad”: 3 Rounds for Max Reps, resting 1:00 between:

• 1:00 Wall balls (20/14–>10/9))
• 1:00 Sumo Deadlift High Pulls (75/55)
• 1:00 Box Jumps (20)
• 1:00 Push Press (75/55)
• 1:00 Calorie Row

** score is total reps per round

• 3 Sets of 10: DB Front Raises
• 3 Sets of 20: Banded Pull-Aparts
• 3 Sets of 10: DB side raises

• Pigeon pose – 2 mins per side
• Smash calves/achilles