CrossFit and Personal Training

2 Rounds

• 2 Reps of 10 sec barbell elbow rotations
• 5 Jump and shrug (clean grip)
• 5 high pulls
• 5 clean drops (already on toes and shoulders shrug, pull under bar)
• 5 Front Squats
• 5 Push press
• 5 Split jerk

• Minute 1 -2 -3: 2 Power Clean and jerks @ 70% of 1 RM

Minute 4 Rest

• Minute 5-6-7: 2 Power Clean and jerks @75%

Minute 8 rest

• Minute 9-10-11: 1 Power clean and jerk @80%

Minute 12 rest

• Minutes 13-14-15: 1 Power Clean and Jerk at 85%

• Toes to bar
• 5 Beat Swings
• 5 Toes to bar
• Bar Facing Burpees –5 bar facing burpees (not lateral)
• Power Snatch – 5 Power Snatch

WOD:

3 Rounds For Time

• 21 Toes to Bar (Perf: knee raises or knee to elbows)
• 15 Bar Facing Burpees
• 9 Power Snatch (75/55, 95/65, 145/100)

3 Sets:

• 6 Seated barbell good mornings
• 6 Weighted back extensions in GHD
• 6 GHD Raise