CrossFit and Personal Training

• 400m row

3 rounds of:

• 5 wall balls
• 5 walking lunges
• 5 sit ups
• 5 db snatches
• 5 ring rows
• 5 mountain climbers

Partner WOD: Teams of 2, for time – 

• 1500m Row (split every 250m)
• 100 Walking Lunges
• 100 Mountain Climbers
• 100 Sit ups
• 100 Wall Balls (20/14–>10/9′)
• 50 DB Snatch
• 50 Pull ups
• 75 Burpees to 6″ target

** partner A works while partner B rests and switch every 5 reps

OLY Saturday

• Snatch deadlift to 1 inch off floor + snatch (2+1) x 5 sets.  *Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there.
• Muscle Clean +Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3
• Squat Clean + Split Jerk: 3,2,2,1,1,1

OLY Sunday

• 3 position snatch – high hang + hang + floor (2+1+1) x 6
• Squat Clean x 2 + Pause Split Jerk (pause in split for 3 seconds): (2+1) x 6
• Clean Pulls with Pause At Mid Knee (pause for 7 seconds): 4×4