CrossFit and Personal Training

400m run

8 min amrap of quality reps:

• 5 squats
• 5 hollow rocks
• 5 leg swings – front/back & side/side
• 5 scap pull ups
• 5 scap push ups

Break up the rounds of 100 as you like.

• 50 Double Unders per partner
• 100 Pullups
• 40 Double Unders per partner
• 100 Pushups
• 30 Double Unders per partner
• 100 Situps
• 20 Double Unders per partner
• 100 Squats
• 10 Double Unders per partner

OLY Saturday

a) Jerk: 3,2,2,1,1,1 Work up to a medium heavy weight.

b) Snatch: EMOM for 10 min. Use a weight between 50-60% and hit for all 10 sets. Keep it fast and snappy and CONSISTENT!!

c) Clean and Jerk: EMOM for 10 min. Use a weight between 50-60% and hit for all 10 sets.

d) Snatch Deadlift: EMOM for 5 min, 1 snatch deadlift with 90% of best snatch. No straps, no hook grip.

OLY Sunday

a) Snatch Push Press: 5,3,3,2,2. Work up to a medium double.

b) Snatch Balance: Work up to a heavy single in no more than 10 sets.

c) Hang power clean + Push Jerk: (3+3)x2, (2+2)x2, (1+1)x2. Keep the weight medium, light and work on elbows and feet hitting at the same time and driving DOWN on the push jerk!

d) Clean Pulls: 3×3 @100% of best clean