CrossFit and Personal Training

5 Rounds:

• :30 Slow Bike or Row
• 2 burpees
• 4 squats
• 6 dowel pass thrus

Followed by…Snatch Barbell Warm up (empty barbell, all done with a snatch grip)

• 5 Good Mornings
• 5 Back Squats
• 5 Behind the Neck Presses
• 5 Overhead Squats
• 5 Full Snatches from shins

Today you will be working to a heavy 1 rep snatch

First 6 sets – E2MOM

• Set #1 – 3 squat snatches @ 55%
• Set #2 – 3 @ 60%
• Set #3 – 3 @ 65%
• Set #4 – 3 @ 70%
• Set #5 – 2  @ 75%
• Set #6 – 1 @ 80%
• After the 6th set, take an additional 10 minutes and build to a heavy single.

** No more than three misses allowed during these 10 minutes. What’s here today, we take. What’s not.. we do not force.

Alternating EMOM x 10 (5 Rounds):

• ODD – 15/12 Calorie Row
• EVEN – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squat

Round #2 – 3 @ 73%

Round #3 – 3 @ 76%

Round #4 – 3 @ 79%

Round #5 – 3 @ 82%

• CrossOver Symmetry Iron Scap Protocol

d2) GYMNASTICS ACCESSORY:

Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – L-Sit Lifts on Box x 20 reps
• Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)

Followed by. . .

• For 60 seconds, perform one set of: Flutter Kicks on Box x max reps

• Roll quads, adductors, T Spine plus couch stretch