CrossFit and Personal Training

2 Rounds with an empty barbell:

• 5 Hang snatch pulls
• 5 Hang Power Snatch
• 5 Overhead squats
• 5 squat snatch

Every 1:15s for 10 rounds:

• 2 Snatch Pull (NO DROPPING) + 1 Squat Snatch

https://www.youtube.com/watch?v=cRR87TYYGkE

• Lungster – 1 Lungster = 1 Lunge per leg + 1 Thruster
• Burpees – 5 burpees – full extension at top

WOD

12 Minute Ascending Ladder

• 1 Lungster
• 2 Burpees
• 2 Lungster
• 4 Burpees
• 3 Lungster
• 6 Burpees
• 4 Lungster
• 8 Burpees
• ….. And so on….

(perf: 75/55, Rx: 95/65, Rx+:115/80)

d) Finisher:

• 100 Empty Barbell Bicep Curls

3 Sets

• 15 Double kettlebell Sit ups
• 10 GHD raises
• 10 Back extensions