CrossFit and Personal Training

a) WARM UP:

4 rounds – start slow and increase pace:

• Skip to the end of the gym
• Skip backward
• 20 mountain climbers
• 20 arm circles
• 20 calf raises

b) WOD:

Partner WOD: Grab a friend to perform the following:

• Row 500m or (Run 400m) + 30 kb/db goblet squats
• Row 500m or (Run 400m) + 30 db 1-armed hang clean and jerks (switch every 5)
• Row 500m or (Run 400m) + 30 sit ups
• Row 500m or (Run 400m) + 30 burpees
• Row 500m or (Run 400m) + 30 wall balls (20/14 → 10/9’)

** Partner A rows while Partner B does the work.  Once the 30 reps are finished, switch, then move the the next movement.

** 30 min time cap

Rest 5:00 mins

• At the 35:00 min mark, teams will row for 8:00 min to establish the most m (switch as necessary)

OLY Saturday

• Snatch Balance: 3,3,2,2,2,1,1,1
• Hang Power Snatch + Hang Snatch: (2+1) x 6
• Squat Clean + Push Jerks (1+2) x 4

OLY Sunday

• Push Jerk: Work up to a heavy double. Once you hit a heavy double, hit two heavy singles.
• Clean Pull + Power Clean + Power Clean + Split Jerk (1+1+1+1) x 5 working sets.
• Snatch Lift off to 1” off ground and hold for 3 seconds + Snatch (1+1) x 5 working sets