CrossFit and Personal Training

• Row for 2 mins

5 rounds for quality reps:

• 5 squats
• 5 push ups
• 5 jumping jacks
• 5 sit ups

Then set up for the wod.

Teams of 4!

A) within 8 mins – max distance row

Rest 2 mins

B) In two sub teams of 2:

Work through the following couplets with team 1 on the STO and team 2 on the BJO – rotating every 1 minute until the reps are complete.  Then progress to the next couplet. (20 min time cap)

• 100 strict presses (95/55)
• 100 box jump overs (24/20)

——–

• 80 push presses (115/75)
• 80 box jump overs (24/20)

——–

• 60 push jerks (135/95)
• 60 box jump overs (24/20)

Rest 2 mins

C) within 8 mins – max distance row

Score is A+C (meters), and B (time)

OLY Saturday
1. Snatch – triples x 6 sets (increasing weight)

2. Establish a 1RM Front Squat (20 mins) .

Rest as needed.

OLY Sunday

1. Work to a heavy power clean & jerk – 15 mins

2. Heavy clean pulls – 4 sets x 3 reps @ 90%

3. Strength:

Bent over rows + Ab rollouts – 3x Superset x 10 reps

OR – if you weren’t here Saturday, Establish a 1RM Front Squat (20 mins)