b) Specific Warm up
- Situp: 10 situps
- Box Step Over: 4-6 DB box step overs
- Pullups: 5 Beat swings- 5 pullups
- Alternating Dumbbell Snatch: 6 alt DB snatch at working weight
WOD: Teams of 2 – split up however you want
30 Minute AMRAP
- 30 Medball situps (20/14)
- 20 DB Box Step Overs
- 30 Pullups (Perf: ring rows, Rx+: C2B)
- 20 Alternating DB Snatch 50/35
- 30 Wallballs over the rig 20/14
OLY Sunday
- Tall Jerk x 2 + Split Jerk x 2 x 5 sets.
*in between sets perform a 30 second handstand hold
- Hang Clean + Front Squat x 2 + Split Jerk x 2 x 5 sets
- 5 Position Pause Snatch (you will pause 1 inch off the ground, below the knee, above the knee, mid thigh and power position, then squat snatch): 5×5. Pause for 2 seconds at each spot.
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CrossFit and Personal Training 