CrossFit and Personal Training

• Row for 3 mins

5 rounds for quality reps:

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

Then set up for the wod.

With a partner, 25 min AMRAP – YGIG

• 100 front rack lunges
• 100m row – partner a
• 100 push presses
• 100m row – partner b
• 100 cleans
• 100m row – partner a
• 100 lateral hops over bar
• 100m row – partner b
• 100 Russian twists with plate from bar

Bar weight – 95/65

OLY Saturday

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

2.Cleans:  High Hang Clean + Clean: (2+1) x 3 working sets

2.  Strength: Back squat – 6 sets x 3 reps @ 80%

Rest as needed.

OLY Sunday

1. Jerk drives – 3s @ 90% 1RM

2. Split jerks – 2s x 7 sets (increase weight)

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

Rest as needed.