a) WARM UP:
3 rounds:
- Run 200m
- 10 jumping jacks
- 10 sit ups
- 10 push ups
b) Partner WOD:
25 min AMRAP: Dice of FITNESS!
1 = 10 bicep curls (45/35)
2 = 10 toes to bar
3 = 400m Run
4 = 10 front squats (95/55)
5 = 10 strict presses (95/55)
6 = Give 10 Burpees
This is a 4 person Partner wod – roll a die and consult the chart. If you get a 6 you get hand out 10 burpees to another team. Rest while the other team does those burpees! Your score will be the number of rounds you can complete in 25 minutes.
OLY Saturday
- Snatch: Heavy Single for the Day (15 mins max)
- Clean and jerk: Heavy Single For the Day (15 mins max)
- ABS! 3 rounds without a break:
- :20 sec front plank
- :20 sec side plank
- :20 sec other side plank
OLY Sunday
- Pause Tempo Snatches: 5 singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
- SLOW Tempo Snatches: 4×3
*take 10 seconds to get up to the hi hang position and then snatch.
- Behind The Neck Jerk: Work up to a heavy single for the day
- Snatch Deadlift: 3×5
CrossFit and Personal Training 