CrossFit and Personal Training

• Row for 2 mins – 1 min moderate pace and 1 mins high pace

2 Sets- 1 with dowel- 1 with bar:

• 5 Jump and Shrug
• 5 High Pulls
• 5 Hang Snatch
• 5 Behind the neck Push Press
• 5 Overhead Squats
• 5 Heaving Snatch Balance (dip and drop)
• 5 Hang Squat Snatch

• Minute 1-2-3: 3 Hang Squat Snatch at 65% of 1RM

Minute 4 Rest

• Minute 5-6-7: 2 Hang Squat Snatch @72% of 1RM

Minute 8 Rest

• Minute 9-10-11: 1 Hang Squat Snatch @80%

Minute 12 Rest

• Minute 13-14-15: 1 Squat Snatch @90%

Barbell Specific Warmup

• 10 Front Squats
• 10 Strict Press
• 10 Push Press
• 10 Thrusters
• 5 Box Step overs

WOD

2 Rounds for time

• 6 DB Box step overs
• 18 Front Squats
• 6 DB Box step overs
• 18 Push press
• 6 DB Box step overs
• 18 Thrusters

(Perf: 35/25 dumbbells, 65/45 bar

Rx: 50/35 db, 95/65 bar

Rx+: 65/45 db, 115/80 bar)

• 5 Strict Pullups every 90s

or

• 12 banded lat pulldowns

Rx: 6 Rounds:

• 1 Peg board ascent every 90s