CrossFit and Personal Training

• 400m run

3 rounds of:

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

Partner WOD:

6:00 AMRAP

• Partner A Hangs from pull up bar
• Partner B does 20 overhead plate lunges (45/25)

Then switch

-4:00 Rest-

6:00 AMRAP

• Partner A holds one KB or DB overhead (53/35)
• Partner B does 10 strict pull ups

Then switch

-4:00 Rest-

6:00 AMRAP

• Partner A holds front plank
• Partner B does 20 KB Swings (53/35)

Then switch

-4:00 Rest-

6:00 AMRAP

• Partner A holds Wall Sit
• Partner B does 10 Toes to Bar

Then switch

OLY Saturday

• Pause Snatch Balance: 5×3 (pause for 3 seconds at the bottom)
• Snatch deadlift to mid knee + snatch (2+1) x 5 sets
• Clean deadlift to mid knee + clean + jerk : (1+1+1) x 5

OLY Sunday

• Push Press: 3×5
• Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3
• Clean Pulls with pause at mid knee (pause for 2 seconds): 5×3