| REMINDER: Classes only at 5am, 6am, 930am and 12pm
a) WARM UP:
- 10 air squats and then 15 Jumping air squats
- Monster walk 15m forward
- monster walk 15m backwards
- monster walk 10m sideways
- Monster walk 10m other side
- 25 Glute Bridges
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| b) STRENGTH:
Alternating Every Minute on the Minute for 12 Minutes:
55% of 1RM Front Squat
- 1) 3 Front Squats
- 2) 6 Back squats
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c) Specific Warm up:
- 5 Power snatch with empty bar
- 5@ 40% working weight
- 3 @ working weight
- 10 Calories on the rower
WOD:
- 30 Snatches
- 100/70 Calories on the Rower
(perf: 95/65, Rx: 135/95, Rx+: 155/105) |
| d) Extra:
Weighted lunges
- 3×8 Per leg w/ bar on back w/ weight you used above
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CrossFit and Personal Training 