CrossFit and Personal Training

4 rounds – start slow and increase pace:

• 10 seconds fast pace on rower or bike
• 20 mountain climbers
• 20 banded pull aparts
• 20 calf raises

Deck of Cards!

• Diamonds – plate ground to overhead (45/25)
• Hearts – hand release push ups (RX+ clapping pushups)
• Spades – strict pull ups (RX+ strict L pull ups)
• Clubs – tire flips (these can be teamed up)
• Joker – 800m run with medball (share 1 ball between 2 of you)

Grab a friend and work thru the deck. Each of you doing the work. *aces = 11

OLY Saturday

• Push Press: 4×3
• Split Jerk: Work up to a heavy double. Once you hit a heavy double, hit two heavy singles.
• Clean and Jerk – 7×1 @ 75%

OLY Sunday

• Front squats + hurdle jumps (5+5) @ 65%

• Hang Squat Snatch + Squat Snatch: (1+1) x 5 – working at 65-75%
• Snatch grip pulls 3×2 @ 85%, 2×2 @ 95%