CrossFit and Personal Training

• Run 400m

3 Rounds:

• 10 glute bridges
• 5  air squats with 5 sec pause (work the ankle flexion)
• 10 sit ups

Partner WOD:

6:00 AMRAP

• Partner A Hangs from pull up bar
• Partner B does 20 Wall Balls

-4:00 Rest-

6:00 AMRAP

• Partner A holds one 55/35 # KB overhead
• Partner B does 10 strict pull ups

-4:00 Rest-

6:00 AMRAP

• Partner A holds plank
• Partner B does 20 KB Swings

-4:00 Rest

6:00 AMRAP

• Partner A holds Wall Sit
• Partner B does 10 Toes to Bar

OLY Saturday

• Snatch Push Press + OHS: (3+3) x 4
• Power Snatch: 3,3,3,2,2,2,1,1,1
• Power Clean and Push jerk: 3,2,2,1,1,1,1 (no pause at catch)

OLY Sunday

• Full Grip Front Squat Straight Into Press (yes, this is a thruster. This will help you stay balanced as you explode out of your squat): 4×3. Work up in weight each set.
• Squat Clean and Split  Jerk: 3,3,2,2,2,1,1,1,1
• Clean Pull: 3 sets × 5 reps