| a) WARM UP:
3 Rounds:
Then set up for both parts of the wod. |
| b) WOD:
In teams of 2: Part 1 – 12 min AMRAP:
Rest 5 mins Part 2 – 16 min AMRAP:
Then,
Split up reps as you like
OLY Saturday 1. High Hang Power Snatch + Hang Power Snatch + Power Snatch: (1+1+1) x 4 2. Snatch High Pull x 2 + Snatch: (2 +1) x 5 working sets. 3. Back Squat: 10,8,6,4,2,2,2
OLY Sunday 1. Push Press + Push Jerk + Jerk: (2+2+1) x 3 Push Jerk + Jerk: (2+1) x 2, (1+1) x 2 Jerk x 1 x 3 sets *move up in weight through the course of the sets. 2. Muscle Clean: 3 sets × 5 reps 3. Clean lift off to below the knee + clean from below the knee + Clean + Jerk: (2+1+1+1) x 5 sets
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CrossFit and Personal Training 