CrossFit and Personal Training

• Row, bike or bike for 2 mins, then:
• Junkyard Dog

Then we will set up for the wod, and go through 5 reps of everything below.

2 Athlete Partner Workout Saturday!

25 min AMRAP:

• 100 med ball sit up toss over 24” box (20/14) – ball must touch floor above head
• 100 Knees to Elbows
• 100 Box Jumps or Step Ups
• 100 Hollow Rocks
• 100 KB Swings

** share the work between the 2 of you

OLY Saturday

1. Drop Snatch balance (technique work)

2. Snatch High Pull + Snatch: (1+1) x 2 @ 80% of best snatch, (1+1) x 3 @ 85% of best snatch.

3. Front Squat: 6 sets x 2 reps @ 80%

Rest as needed today.

OLY Sunday
1. Work to a heavy power clean today – 15 mins

2. Split jerk – 7 sets x 2 reps

3. Strength:

5 X Max Effort Strict Pull Ups

OR – if you weren’t here Saturday, Front Squat: 6 sets x 2 @80%