CrossFit and Personal Training

3 sets of:

• 10 jumping jacks
• 10 banded pull aparts
• 10 front squats with empty bar
• 10 shrugs
• 10 power cleans

Every 2 minutes, for 12 minutes (6 sets):

• Front Squat x 2 reps

Build over the course of the 6 sets to a heavy double.

2 min transition to the Clean work.

c) STRENGTH 2:

Every 2 minutes, for 16 minutes (8 sets):

Squat Clean

• *Set 1 – 3 reps @ 60%
• *Set 2 – 2 reps @ 65%
• *Set 3 – 2 reps @ 70%
• *Set 4 – 1 rep @ 75%
• *Set 5 – 1 rep @ 80%
• *Set 6 – 1 rep @ 85%
• *Set 7 – 1 rep @ 88%
• *Set 8 – 1 rep @ 92%

• 3 min Max Assault Bike Cals

Note:

This is an all out, max effort. You should be falling off the bike at the end of the 3 minutes, having given everything you’ve got. If you cannot wait to have an assault bike then please row x max calories in 3 minutes.