CrossFit and Personal Training

10 min AMRAP

• Row, bike or ski 1 mins
• 10 jumping jacks
• 10 walking lunges with twist
• 10 calf raises
• 10 yoga pushups

Partner WOD – for time:

• 400m – 1 Person Farmers Carry (2 DBs or KBs; Switch At-Will)

• 10 Rounds (5 Each) of 10 Calorie Row + 35 double unders

• 400m Run with a Medicine Ball (30/20)

• 10 Rounds (5 Each) of 10 Push Ups + 5 Pull Ups

• 400m Sprint to finish!

The 400s are done together.  P1 does 1 round, then P2 does 1 round, and so on.

OLY Saturday

• Pausing Snatch (3 secs at knee) – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
• Pausing Clean (3 secs at knee) + Split Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1,  85%x1+1, 85%x1+1
• Back Extension Hold – 3 x max hold, immediately into a
• Weighted Plank – 3 x 20-30 sec

OLY Sunday

• Snatch High-Pull + Hang Snatch – 70%x1+2, 75%x1+2, 80%x1+2, 85%x1+2
• Push Jerk – 70%x2x2, 75%x2x3
• Split Jerk (moderate weight by feel) – 3×5