CrossFit and Personal Training

2 Rounds

• 1 Length Bear Crawl
• Sprint back
• 1 Length crab walk
• Sprint back
• 1 Length Butt Kicks
• Sprint back
• 1 Length high knees
• Sprint back
• 1 Length lateral lunge
• Sprint back
• 1 Length Inch worm
• Sprint back

• Deadlift – 10 empty bar 5 with working weight
• Hang Power Clean -5 with empty bar – 5 with working weight
• Push Jerk – 5 Strict press – 5 push jerk with empty bar

WOD

Teams of 3

3 Rounds

• 30 Deadlifts 95/65
• 30 Hang Power Cleans 95/65
• 30 Push Jerks 95/65

into 150/100 calories on the bike

2 Rounds

• 30 Deadlifts 135/95
• 30 Hang Power Cleans 135/95
• 30 Push Jerks 135/95

into 150/100 calories on the bike

1 Rounds

• 30 Deadlifts 175/125
• 30 Hang Power Cleans 175/125
• 30 Push Jerks 175/125

OLY Saturday

• Snatch Balance+OHS: (1+1)x7 sets (increase each round, starting at 40% of 1rm snatch
• Strict Press: Take 6 sets or less to establish a heavy 3
• 3 Position Power Clean (high hang, hang, 1” off Floor) : 5 working sets at each position @ 75% of 1rm power clean. Drop and reset from the floor each time and pause at position for 5 seconds, then hit lift