CrossFit and Personal Training

• Row 500m

3 rounds:

• 5 burpees
• 10 jumping jacks
• 20 banded good mornings

In teams of 2 complete the following in any order you want:

• 2,000 Meter Row
• 50 Dumbbell Thrusters
• 100 Alternating Dumbbell Snatches (same db as used for the thrusters)
• 150 Kettlebell Swings
• 200 Sit Ups
• 500 Double Unders

**You may skip around movements at-will but each partner must do the same number of reps for each movement (split evenly)

OLY Saturday

1. Full snatch with 4 second pause just below knee + 1 full snatch + 2 overhead squats: (1+1+2)x5

2. Power Clean + Push jerk: (3+3)x2, (2+2)x2, (1+1)x2

3. Snatch grip deadlift: 3×3

OLY Sunday

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

2. Snatch High Pull + Hang Snatch + Snatch: (2+1+1) x 3, (1+1+1) x 3

3. Squat Clean + Front Squat + Split Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2