CrossFit and Personal Training

3 Rounds:

• 100m Row – slow, med, fast
• 15 jumping jacks
• 5 push ups
• 15 banded pull aparts
• 5 slow squats

Partner WOD – teams of 2:

25 min AMRAP –

• 30/20 Calorie Row – while partner holds front plank (then switch)
• 20 Push Presses (95/65) – while partner holds plate (45/25) overhead (then switch)
• 20 Front Rack Lunges (95/65) – while partner holds plate at chest (45/25) in a Wall Sit
• 20 Partner Burpee to Plate (synchro)

OLY Saturday

• 3 position snatch to warm up – 3 from high hang (then lower bar), 3 from hang (then drop), 3 from ground – do this for 3 sets as you increase weight
• Take 20 mins to establish a heavy 1 rep
• Split jerk work – 3 heavy jerk drives into 1 split jerk (work above 70% for all sets) – 5 sets