CrossFit and Personal Training

a) WARM UP:

• Row, ski or bike for 2 mins

3 rounds:

• 5 Leg swings – front/back & side/side
• 5 squats
• 10 arm circles – both directions
• 10 ring rows

b) Hero WOD: “White”

Five (5) rounds for time of:

• 15′ Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45/25lb plate held overhead
• Run 400 meters

Time cap: 35 mins

OLY Saturday:

• 2 Snatch Pulls + Full Snatch: 7 sets (start at 40%, increasing every set)
• Hang squat clean + split jerk: 2x (1 + 3), 2x (1 + 2), 2x (1 + 1) (start at 50% of 1RM C&J)
• Turkish Get Ups – 3 x 3 per arm

OLY Sunday

• Clean Pull + Power Clean + Front Squat + Jerk: 5 sets. Move up in weight each set. Start at 60%.
• Push Press: Take 5 sets to work up to a heavy set of 5
• Clean Pulls: 3 sets × 3 reps with 95% of your best clean and jerk
• Bent Over Barbell Row: 3 sets x 8 reps