CrossFit and Personal Training

• 400m run

3 rounds of:

• 10 squats
• 10m bear crawl
• 10 banded pull aparts
• 20 Arm Circles

Partner WOD: Partner 1 starts on movement 1, partner 2 starts on movement 2, they work until they finish, then switch….for 8 mins.  

8:00 AMRAP

• 25 Cal Row
• 20 single DB (or kb) Clean and Press (10 ea. arm)

-4:00 Rest-

8:00 AMRAP

• 20 Push Ups
• 15 Ring Rows (if rings are taken up, do 8 strict pull ups)

-4:00 Rest-

8:00 AMRAP

• 15 Knees to elbows
• 10 Burpee Box Jumps

OLY Saturday

• 1-rep-max* test of: Deadlift / hang clean / hang clean and jerk
• Snatch: 7 sets x 1 rep

OLY Sunday

• Muscle Clean + Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3
• Strict press + push press + split jerk: (4+3+2) x 6 sets
• Clean + Split Jerk: 3,2,2,1,1,1