CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds of:

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

5 rounds for time:

• Run 400 meters (or row 600m)
• 10 (weighted) burpee box step ups (24/20 – weighted if you’d like: pick moderate dumbbells)
• 10 sit ups
• 10 hand release push ups
• 3 wall walks

Rest 1 minute between rounds

Time cap: 30 mins

OLY Saturday

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

2. 3 Position Snatch

Every 2 Minutes, for 6 Minutes (3 sets) of:
Three Position Snatch @ 65% (High Hang/Hang/ Below the Knee)

3. Full snatch work:

Every 2 Minutes, for 6 Minutes (3 sets) of: 2 Pulls to the knee + 1 Snatch from below the knee @ 70-75%

4. Full snatch:

Every 2 Minutes, for 6 Minutes (3 sets) of: Snatch x 2 @ 75-80% (minimal rest between reps)

OLY Sunday

1. 2 position clean – Every Minute, for 5 Minutes @ 70% (mid-thigh, 2″ below the knee)

2. Every 2 Minutes, for 10 Minutes (5 sets) of: *Clean Lift-Off (2” above ground) + Clean @ 80-85%

*Pause for 2 seconds

3. Every 90 seconds, for 12 Minutes (8 sets) of: Push Jerk + Split Jerk @ 70-75% (taken from rack)

4. (if time) – weighted back extensions on GHD with 5 sec pause – 3 sets x 5