CrossFit and Personal Training

3 Rounds:

• 1:00 Light Bike/Row/Ski
• 5 Burpees
• 5 Sit Ups
• 5 leg swings – front/back & side/side
• 5 bird dogs – hold extended position for 3 secs

Movement Primer: 5 Sets, starting with an empty barbell and gradually increasing:

• 5 Hang Clean High Pulls (from above knee)
• 3 Pausing Push Jerks (pause at dip and pause at catch)
• 1 Pausing Front Squat (5 seconds in bottom)

Then, on the 2:00 x 5 Sets of the below complex:

= 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

• Set #1 (On the 0:00) – 1 Complex @ 60% of 1RM Clean & Jerk
• Set #2 (On the 2:00) – 1 Complex @ 65%
• Set #3 (On the 4:00) – 1 Complex @ 70%
• Set #4 (On the 6:00) – 1 Complex @ 75%
• Set #5 (On the 8:00) – 1 Complex @ 75% – 80%

On the final set, we can continue to climb if the weight is moving well.

3 Rounds:

• 20 Hang Power Cleans
• 20 Front Squats
• 20 Push Presses

Rx – 95/65

** choose a weight here that you could do each part (20 reps) unbroken

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