CrossFit and Personal Training

• Row/bike/ski for 2 mins

3 rounds:

• 5 squats
• 5 sit ups
• 5 push ups
• :20 sec front plank

In teams of 2, complete:

• 200 wall balls for time

** every break/transition perform 10 synchro burpees

c) Finisher: TBA

OLY Saturday

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

2. Snatch: Every 45 secs on the min for 10 min. Use a weight between 50-60% and hit for all 10 sets.

3. Clean and Jerk: Every 45 secs on the min for 10 min. Use a weight between 50-60% and hit for all 10 sets.

4. Snatch Grip pulls: 5 sets x 3 reps @ 100%

OLY Sunday

1.Drop Snatch Balance: Work up to a heavy double in no more than 10 sets.

2. Full clean + Split Jerk: (3+3)x2, (2+2)x2, (1+1)x2. Start at 40%.

3. Seated strict press: 6 sets x 3 reps @ 60% of strict press