CrossFit and Personal Training

• 4 rounds of 6 burpees

Partner 1 starts rowing/biking, partner 2 starts the burpees.  Swap every 6 burpees until the burpees are done.

In teams of 2:

4 Rounds for time:

• 29 Sit ups
• 15 Wall Balls
• 14 Push Ups
• 4 Pull Ups

** switch every 5 reps

OLY Saturday

1. 3 sets of: Three position snatch @ 60-65% (High hang snatch + Hang Snatch + Snatch)

Rest 2 minutes

2. Snatch: Every 2 Minutes, for 6 Minutes (3 sets) of: 2 Snatch Pulls to the knee + 1 Snatch from below the knee @ 70%

3. Snatch: Every 2 Minutes, for 6 Minutes (3 sets) of: 3 singles @ 75% (with rest of 10 seconds between lifts)

4. 3 sets of: Barbell Good mornings @ 20-25% of 1RM Deadlift x 60 seconds of constant movement

Rest 30 seconds

OLY Sunday

1. Push Press: 6 sets x 4 reps @ 80%

Rest 2 minutes

2. Push Press: 2 sets x 8 reps @70%

Rest as needed

3. Clean and jerk: Work up to 80% and hit for 2 singles.