CrossFit and Personal Training

• Row, bike or ski for 2 mins.

2 rounds:

• 10 jumping jacks
• 10 tuck jumps (high knees)
• 10 box jumps/step ups
• 10 empty bar muscle cleans
• 10 empty bar power cleans

Then,

• Warm the power clean by increasing weight as per the wod below.

Part 1 – 3 min AMRAP:

• 24 Box Jump Overs (24/20)
• 21/16 Calorie Assault Bike (24/18 Air Bike, C2)
• Max Power Cleans (185/135)

rest 3 minutes

Part 2 – 3 min AMRAP:

• 21 Box Jump Overs (24/20)
• 18/14 Calorie Assault Bike (21/16 Air Bike, C2)
• Max Power Cleans (205/145)

rest 3 minutes

Part 3 – 3 min AMRAP:

• 18 Box Jump Overs (24/20)
• 15/12 Calorie Assault Bike (18/14 Air Bike, C2)
• Max Power Cleans (225/155)

rest 3 minutes

Part 4 – 3 min AMRAP:

• 15 Box Jump Overs (24/20)
• 12/10 Calorie Assault Bike (15/12 Air Bike, C2)
• Max Power Cleans (245/165)

** score is number of cleans in each part

Athlete’s choice on equipment: Bike, Row or Sprints

3 rounds: 1:00 on / 1:00 rest

• Min 1 – moderate pace
• Min 3 – faster pace
• Min 5 – even faster pace

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch