CrossFit and Personal Training

3 Rounds:

• 10 jumping jacks
• 10 kb swings
• 10 goblet squats with kb
• 10 ring rows

Teams of 3

• For Time: 10,000 Meter Row

** Switch Every 250 Meters

OLY Saturday

1. Snatch: Work up to 70-80% and hit for 3 singles.

2. Clean and jerk: Work up to 70-80% and hit for 3 singles.

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

4. 3 sets – 45 secs each- Left plank and right plank (if time)

OLY Sunday

1. Power Clean Party: E1.5MOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per 90sec until you hit 225.  Once you hit 225 pounds increase by 5 pounds per 90sec until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per 90sec until you hit 155. Once you hit 155 pounds increase by 5 pounds per 90 sec until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per 90sec until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per 90sec until you miss a rep.

2. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. Pause 3 secs at bottom.

3. Snatch Pull: 3×3 @ 90-100%