CrossFit and Personal Training

• Row, bike or ski for 3 mins

Then 3 rounds of,

• 10 dowel pass thrus
• 10 dowel overhead squats
• 10 dowel snatch balance drops

Finish with 5-way shoulders

• Snatch Balance: 3,3,2,2,1,1,1

c) Strength: Overhead squat

• Establish a heavy 1 rep for today (15 mins or so)

d) Strength 2: Snatch grip pulls

• 4 sets x 3 reps @ 100% of your max snatch