CrossFit and Personal Training

• Grab a medball and run 400m
• 20 Banded pull aparts
• 20 Ring Rows – elbows high
• 1:00 min front plank

Partner/Team WOD:

In teams of 4:

• 800m Run as a group
• 200 Lunges as a group
• 400 Sit Ups as a group
• 200 Pull Ups as a group
• 400 Air Squats as a group
• 200 Hand Release Push Ups as a group
• 800m Run as a group

Everyone must complete their own full 800m run at the beginning and end. Run together.

Everyone must complete the movement before moving on to next movement. The group must start and end with 800m Run, but can do the other 5 movements in any order.

You can all work on the reps at the same time and split them up anyway you’d like.

OLY Saturday

• 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, hi hang (hip/power position).

• SLOW Tempo Snatches: 3×3

*take 10 seconds to get up to the hi hang position and then snatch.

• Power Snatch: 3,3,3,2,2,2,1,1,1
• Snatch Deadlift: 4×4 @ 95% of best snatch

OLY Sunday

• Muscle Snatch + Hang Power Snatch + Snatch balance + Sotts Press (3+3+3+3) x 3
• Slow Snatch Deadlift+ Hang Snatch high pull + Snatch  (1+1+1) x 5 sets
• Hang Power Clean + Push Press + Split Jerk (3+3+3) x 3