CrossFit and Personal Training

3 Rounds:

• 1:00 Light Bike/Row/Ski
• 5 Burpees
• 5 Sit Ups
• 5 Empty bar strict presses
• 5 Empty bar front squats
• 5 Empty bar hang power cleans

HANG SQUAT CLEAN – Every 90 Seconds x 7 Sets: 1 Pausing Hang Squat Clean + 1 Hang Squat Clean

• Set #1 – 1 Complex @ 55% of 1RM Clean
• Set #2 – 1 Complex @ 60%
• Set #3 – 1 Complex @ 65%
• Set #4 – 1 Complex @ 70%
• Sets #5, 6 and 7 – 1 Complex @ 70% – 85% (go by feel and do not go higher than 85%)

** A full 3 second pause at the bottom on the 1st rep

Teams of 3, with a Running Clock:

At the 0:00 – Part #1: 7 min AMRAP – Push Press (from rack)

• First 50 repetitions – 135/95
• Second 50 repetitions – 155/105
• Time remaining, Max reps – 185/135

Rest 3:00

At the 10:00 – Part #2: 7 min AMRAP – Front Squat (from rack)

• First 50 repetitions – 135/95
• Second 50 repetitions – 155/105
• Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00 – Part #3: 7 min AMRAP – Hang Power Clean

• First 50 repetitions – 135/95
• Second 50 repetitions – 155/105
• Time remaining, Max reps – 185/135

** scale weights as per your coach

d) Finisher:

• 10:00 Recovery Row: Conversational pace – not for score.

• Every 30 seconds, for 3 minutes (3 sets) of: Handstand Marching on Box x 20 reps

Followed by. . .

• Option 1 – One set of: Kick-Up to Handstand on Wall practice x 2 minutes (rest as needed)
• Option 2 – One set of: Wall-Facing Handstand Marching x 2 minutes (rest as needed)

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs