CrossFit and Personal Training

• Row/bike/ski for 2 mins

8 mins AMRAP:

• 5 squats
• 5 sit ups
• 5 jumping jacks
• :20 sec front plank

With a partner, you will be doing the following mini wods….an homage to our US friends! Happy Thanksgiving!

Partner 1 starts each part of the work and partner 2 then follows.

A. Cocktail hour at Jackie’s:

• 250 row (p1 rows, p2 then rows)
• 15 Thrusters 95/65 (p1 does all thrusters, p2 then does all thrusters)
• 10 Pull Ups (p1 does all the pull ups, p2 then does the pull ups)

B. Appetizers at Elizabeth’s:

9-6-3

• Squat Cleans 95/65
• Ring Dips

C. Main course at Angie & Annie’s:

30-20-10

• Double unders
• Sit ups
• Push ups
• Air squats

D. Dessert at Karen’s:

• 100 Wall Balls 20/14 (switch every 10)

E. Isabel & Grace snag the leftovers:

• 10 Snatches 95/65
• 10 C&J’s 95/65

OLY Saturday

1. Snatch: Work up to 70-75% and hit for 4 singles.

2. Clean and jerk: Work up to 70% and hit for 4 singles. (switch feet each split jerk!)

3. Strength superset:

3 Rounds:

• Strict Pull ups x 6 to 8
• Bent over barbell rows x 5  

OLY Sunday

1. Pause Dip + Pause Split Jerk x 2: (1+2) x 6. Pause in the dip and jerks for 3 seconds to make sure your footwork is locked in. Switch feet every rep.

2. Power cleans.  6 sets x 3 reps – starting at 60% (increase each set)

3. Clean pull: 4 sets × 3 reps @ 80, 85%, 90%, 95% of best clean