CrossFit and Personal Training

a) WARM UP:

8 min amrap of:

• 2 burpees
• 4 cossack squats per leg
• 6 jumping jacks
• 8 mountain climbers
• :20 sec wall stretch

b) WOD:

Partner Workout Saturday!

4 – 5 min wods

Wod 1:

• Farmer Carry plates by pinching them to the end of the gym and back (15s/10s)
• Air squats

Rest 2 mins

Wod 2:

• 50 Double Unders (scale: 100 single unders)
• KB Swings

Rest 2 mins

Wod 3:

• Row 200m
• Burpees

Rest 2 mins

Wod 4:

• 20 Sit ups
• Front plank

OLY Saturday

1. Snatch balance + overhead squat: (3+1)x6 sets (increasing weight)
2. Snatch High Pull + Snatch: (1+1) x 2 @ 80% of best snatch, (1+1) x 3 @ 85% of best snatch.
3. Back Squat: 6 sets x 2 reps @ 80%

Rest as needed today.

OLY Sunday

1. Clean Pull + Clean + Push Jerk: (2+1+1) x 2 sets @ 80% of best clean and jerk, (1+1+1) x 3 sets @ 85% of best clean.
2. Snatch work: hi hang + hang + mid chin (1+1+1) x 6 sets (increase weight)
3. Strength:
5x superset:
– 5 strict presses
– 1 length sled pull (90/60)