CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds of:

• 10 lunges
• 10 jumping jacks
• 10 glute bridges
• 5 push ups

In teams of 3::

9 Rounds (3 each):

• 750 m row
• 20 kb swings (53/35)
• 20 lunges
• 0:30s front plank

** P1 rows while P2 and P3 works on the kbs, lunges and planks. P1 must complete the row before moving on.  P1 then switches with P2.

OLY Saturday

1. Snatch: Work up to a heavy single for the day

2. Clean and jerk: Work up to a heavy single for the day

3. 6 sets x :30sec weighted front Chinese planks (45/25)

OLY Sunday

1. Snatch Push Press +  Pause OHS + Snatch Balance: (3+2+1) x 5 sets

** pause for 3 secs at bottom of OHS

2. Power Clean + Push Jerk + Split Jerk: (1+1+1) x 5 working sets.

3. Snatch Pull: 4 sets × 4 reps @ your max