CrossFit and Personal Training

a) Warm Up:

3 Rounds:

• Run 100m
• 10 ring rows
• 10 air squats
• 10 sit ups

b) Partner WOD: “Choose Your Own Adventure!”

Must Complete 3 of the 6 options listed below:

1) Partner Fran (42-30-18 Thrusters (95/65) + Pull Ups) *Split Reps Evenly

2) Partner 3,000 Meter Row

3) Partner 1 Mile Med Ball Run (4 laps)

4) Partner Diane (42-30-18 Deadlifts (225/155) + Handstand Push Ups) *Split Reps Evenly

5) Partner GI Jane (100 Burpee Pull Ups) *Split Reps Evenly

6) Partner Elizabeth (42-30-18 Cleans (135/95) + Ring Dips) *Split Reps Evenly

Today’s partner workout features 6 different choices and the goal here is for you and your partner to choose 3 and complete them as fast as possible. All reps will be split evenly but can be broken down any way you agree upon.

OLY Saturday

1. Snatch: Work up to a heavy double for the day (not touch and go – regrip)
2. Split jerk work – work to a heavy single
3. Heavy jerk drives – 5 sets x 3 @ 100% of c&j

OLY Sunday

1. Overhead squat – 8 sets x 3 reps @ 75%
2. 3 position snatch – hi hang + hang + floor (1+1+1) x 5 working sets @ 75%
3. Snatch Pull: 3×3 @ 100% of best snatch