CrossFit and Personal Training

3 Rounds:

• Run 50m
• 20 Double Unders
• Row 100m

In Teams of 2 (or 3):

• 1600m (4 laps) Run – together
• 100 Pull ups
• 200 Push ups
• 300 Air Squats
• 1600m (4 laps) Run – together

** one partner does 5 then switches

OLY Saturday

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

2. Pause Power Clean (pause at parallel for 2 seconds)  + Full Clean + Push Jerk + Jerk: (1+1+1+1) x 5 working sets.

3. Clean Pulls: 4×4 @ 95-97% of best snatch

OLY Sunday

1. Snatch balance – 3,3,3,3,3 (working weight – 75% of max snatch)

Rest approx. 2 mins between sets

2. Overhead squat – 1,1,1,1,1,1,1,1 – build in weight

Rest approx. 2 mins between sets

3. 3 sets:

• Weighted Hip Extensions x10 (use a barbell)
• Side Plank Hold x 60 sec each side
• Chin ups x 10