CrossFit and Personal Training

• Row or bike for 3 mins

3 Rounds:

• 10 lunges per leg
• 10 empty bar deadlifts
• 10 empty bar power cleans
• 10 empty bar front squats
• 10 empty bar presses

Team of 2…..YGIG

5 Rounds of each – move to the next movement once each of you have done the work:

• 20 DU
• 10 Air squats
• 10 power cleans (95/65)

20 synchro burpees

5 Rounds of each (as per above):

• 20 DU
• 10 Push ups
• 10 Front squats (95/65)

10 Wall walks each

5 Rounds each (as per above):

• 20 DU
• 10 Deadlifts (95/65)
• 10 Push Presses (95/65)

OLY Saturday

1 Snatch: Work up to 85% and hit for 3 singles.

2. Clean and jerk: Work up to 85% and hit for 3 singles.

3. Back squat – 6 sets x 4 @ 80%

No OLY Sunday