CrossFit and Personal Training

3 rounds:

• 10 jumping jacks
• 10 lunges
• 10 dowel pass thrus
• 10 dowel overhead squats

OVERHEAD SQUAT – 5 Sets of 3 Repetitions

Post heaviest completed three repetitions (all taken from the rack)

Warming Sets:

• 10 Reps with an empty barbell
• 7 Reps @ 30% of 1RM OHS
• 6 reps @ 40% of 1RM OHS
• 5 reps @ 50% of 1RM OHS
• 4 reps @ 60% of 1RM OHS

Working Sets:

• Set #1 – 3 Reps @ 68% of 1RM OHS
• Set #2 – 3 Reps @ 75%
• Sets #3, #4, and #5 – Build to a Heavy Triple.

Rest as needed between all sets.  Work for 15-20 min.

Prior to WOD, work on power and full snatch technique.

For Time:

• 20 Power Snatches (95/65)
• 20 Bar Facing Burpees
• 20 Overhead Squats (95/65)
• 20 Bar Facing Burpees
• 20 Squat Snatches (95/65)

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch