CrossFit and Personal Training

3 rounds:

• Run 100m
• 20 Arm Circles
• 10m bear crawl
• 10m crab walk

Hero WOD: Zachary Tellier

For Time

• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

• 400m Run

40 Min Cap

OLY Saturday

• Power Snatch: 4×3,4×2,4×1 (don’t exceed 75%)
• Power Clean + Push Jerk: (3+3) x 2, (2+2) x 2, (1+1)x3
• Power Clean + Split Jerk (1+1)x5

OLY Sunday

• Snatch Balance drops: 7×2
• Squat snatch: 3×3, 3×2, 3×1
• Snatch pulls: 4×3@ 85%, 2×2@95%