CrossFit and Personal Training

Happy BDay Shellie!

• 400m of movement – switching movements as we go, as per the coach

In Teams of Two

6:00 of: 

• Partner A: Wall Sit Hold
• Partner B: AMRAP of Jumping Lunges

2:00 Rest

6:00 of:

• Partner A: Handstand Hold
• Partner B: AMRAP of Ring Rows

2:00 Rest

6:00 of:

• Partner A: Hold Front Plank
• Partner B: AMRAP of Sit Ups

2:00 Rest

6:00

• Partner A: Barbell Front Rack Hold (135/95)
• Partner B: AMRAP of Row for Calories

OLY Saturday

1. Snatch: Work up to a heavy single for the day (15 mins max)

2. Snatch Push Press: 5 sets × 3 reps.  Hold for 3 seconds at the top of each rep.

3. Push Press: 3 sets × 8 reps

OLY Sunday

1. Clean and jerk: Work up to a heavy single for the day (15 mins max)

2. Deficit Deadlifts: 3 sets x 5 reps (regrip every time from floor – clean grip)

3. Weighted planks (90/50): 6 sets x 20 secs