CrossFit and Personal Training

• Row or bike for 2 mins or run 400m

3 rounds:

• 6 Push ups
• 7 Squats
• 8 Burpees

Then grab an empty bar and warm up for the wod

In Teams of 3 – 30:00 AMRAP:

• 200 m Box* Carry, 100 Deadlifts
• 200 m Box* Carry, 80 Hang Power Cleans
• 200 m Box* Carry, 60 Front Squats
• 200 m Box* Carry, 40 Push Jerks
• 200 m Box* Carry, 20 Clusters

**Box to be carried with 45lb/25lb plate on top by 2 people.  The 3rd teammate carries a kb alongside. Switch as necessary.

**Barbell Rx Loading – 155/105

OLY Saturday

1. Snatch: Work up to 80% and hit for 3 singles.

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

3. 3 sets:

• 20 russian twists (pick weight)
• Side plank L – 45 secs
• Side plank R – 45 secs

OLY Sunday

1. Power Snatch: 3,2,2,1,1 (working sets)

2. Power Clean + Jerk: (1+1) x 4 working sets.

3. Strict pull ups – 5 sets x max effort