CrossFit and Personal Training

3 rounds:

• 10 lunges
• 10 banded pull aparts
• 10 dowel overhead squats
• 5 m overhead dowel duck walk
• Hold front plank for :30 secs

1. Snatch Balance:

3,3,3,2,2,2,1,1,1

Work up in weight each set and try and get heavier than last week.

2. Snatch High Pull + Full Snatch:

• (2+1) x 2 @ 75% of best snatch
• (1+1) x 3 @ 80%
• (1+1) x 2 @ 85%

3. 3x Superset:

• 10 ab roll outs
• Bent over barbell rows (pick a weight you can do 6 – 10 reps without losing strict form)

** Rest as needed between all reps

• 2 min pigeon pose
• 2 min couch stretch
• 2 min roll your feet