CrossFit and Personal Training

• Junkyard Dog Relay Race (a video might be posted)

With an Empty Barbell

• 5 Power Snatch
  
• 5 Reverse Lunges Per Leg
  
• 5 Push Press
  
• 5 Squat Clean
  
• 5 Floor Press
  
  Then: 
  
• 5 Weighted Situps. Arms locked out the whole time. weight finishes with head through – elbows in line with ears
  
• 5 pullups/ chest to bar
  
• Set up sled

WOD:

For Time:

• 100 Burpees over your partner (Partner is in a plank Position)
  
• 90 Power Snatch (Perf: 45/35, Rx: 75/55)
  
• 80 pistols
  
• 70 Bench Press (95/65)
  
• 60 Situps (Rx: weighted 25/15)
  
• 50 Ring Rows (Rx: Chest to Bar)
  
• 40 Push Press (Perf:75/55, Rx: 135/95)
  
• 30 Overhead Squats (Perf: 95/65, 155/105)
  
• 20 Rope Climbs
  
• 10 lengths Partner Sled pull (partner Sits on sled)

OLY Saturday

No More Saturday class

OLY Sunday at 11am

• Snatch Balance: 3,3,2,2,2,1,1,1
• Hang Power Snatch + Hang Snatch: (2+1) x 4, (1+1) x 4
• Power Clean + Clean: (1+1) x 6 working sets @ 75%