CrossFit and Personal Training

2 Rounds burgener Warm up

• 1 with dowel- 1 with empty bar
• 5 Jump and Shrug
• 5 High Hang High Pulls
• 5 Muscle Snatch
• 5 Overhead Squats
• 5 Snatch balance 1/2 way down
• 5 Full way down
• 5 Hang power snatch

Rowing for cals…..

• On the 0:00 21/15 Calories
• on the 1:30 18/13
• on the 3:00 15/11
• on the 5:00 21/15
• on the 6:30 18/13
• on the 8:00 15/11
• on the 10:00 21/15
• on the 11:30 18/13
• on the 13:00 15/11

• Power snatch – 5 Minutes to build up to working weight

WOD:

Every 2 Minutes for 16 Minutes:

• 3 Power Snatch (bar to be lowered to the ground for each rep)

**Focus on perfect reps*** work at about 70-80% 1 RM the whole time