CrossFit and Personal Training

• 500 meter row

then 2 rounds

• 10 lateral lunges
• 10 Overhead squats (round 1 with dowel, round 2 with bar)
• 10 deadlifts with bar
• 10 beat swings
• 10 single unders

• 3 Max set of inverted rows (bar not ring)

1:30s rest in between.
c) Specific Warm up

• 5 Squat Snatch at 50% working weight
• 3 reps at working weight
• 5 Burpee Toes to Bar
• 5 Deadlifts at working weight
• 20 Double Unders

Partner WOD: 20 Minute Amrap

You go; I Go!

• 1 Squat Snatch
• 3 Burpee Toes to Bar
• 7 Deadlifts
• 9 Double Unders

(perf: 115/80, Rx: 155/105, Rx+: 185/125)

OLY Sunday

• Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets
• Snatch High Pull + Power Snatch into OHS: (2+2) x 3, (1+1) x 3
• Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets