CrossFit and Personal Training

3 rounds:

• Row 100m – fast pace
• 10 squats
• 10 banded good mornings
• 10 banded pull aparts
• 20 Arm Circles

TEAM SERIES WODS!

Grab a friend and complete the following:

** you work for 7 mins, rest for 5 for 4 mini wods)

PART 1: Complete as many reps as possible in 7 minutes of:

• Synchronized bar facing burpees (set up a bar that matches with weights for part 2)

Rest 5 mins and set up for next part

PART 2: For time:

• 20 synchronized squat cleans (135/95)
• 20 synchronized squat clean  (185/125)
• 20 synchronized squat clean  (225/155)

Time cap: 7 minutes

Rest 5 mins and set up for next part

PART 3: 21-15-9 reps for time of:

• Synchronized pull ups
• Synchronized deadlifts (225/155)

Time cap: 7 mins

Rest 5 mins and set up for next part

PART 4: 5 rounds for time of:

• 50 double unders (each – at the same time)
• 20 synchronized 1 handed overhead lunges (50/35 lb dumbbell)

Time cap: 7 mins

Scale all movements as per your coach.

OLY Saturday

• Snatch: Heavy Single for the Day (12 mins hard cap)
  • Then take 80% of that and do 4 singles without missing!
• Clean and jerk: Heavy Single For the Day (12 mins hard cap)
  • Then take 80% of that and do 4 singles without missing!

OLY Sunday

• Power Snatch+OHS: (3+3) x 2, (2+2) x 2, (1+1) x 3. Work up to a heavy single.  Rest as needed between reps and sets to ensure quality movement and positioning.
• Behind The Neck Split Jerk: Work up to a heavy single for the day
• Snatch Pull: 4×3 @ 100% of best snatch