CrossFit and Personal Training

3 Rounds:

• Row 100m
• 10 leg swings – front/back & side/side
• 10 lunges
• 10 hollow rocks

In Teams of 3, Complete 3 Rounds of:

Set 1

• Athlete A: 50 Calorie Row
• Athlete B: AMRAP Wall Balls; Then KB Swings; Then Burpees
• Athlete C Rest

Set 2

• Athlete C: 50 Calorie Row
• Athlete A: AMRAP Wall Balls; Then KB Swings; Then Burpees
• Athlete B: Rest

Set 3

• Athlete B: 50 Calorie Row
• Athlete C: AMRAP Wall Balls; Then KB Swings; Then Burpees
• Athlete A: Rest

Purpose of the Workout:

You are working at beating your partner in a race format.

At 3,2,1 GO, Athlete A is trying to get to 50 calories on the row as fast as possible because Athlete B is trying to get as many Wall Balls as they can. Once Athlete A hits 50 cals, they will then move on to the wall balls while Athlete C (who was resting) hops on to the rower and begins trying to get to 50 cals, as fast as possible (while athlete B rests). The rotation of the group is determined by the Athlete on the row.  The objective here is to get more reps than the other athletes in your group you are competing against.

OLY Saturday

1. Snatch Balance + OHS: (2+1) x 3, (1+1) x 3

2. Muscle Snatch: 5,4,3,3,2

3. High Hang Snatch + Hang Snatch + Snatch: (1+1+1) x 5

OLY Sunday

1. Strict press – working at 55%, hit the following rep scheme….10.9.8.7.6.5.4.3.2.1 with equivalent work:rest

2. Split jerks – switching legs each rep – 8 sets x 2 reps

3. Ab work:

3 sets:

• 1:00 front plank
• 0:45 Left side plank
• 0:45 Right side plank

Rest as needed