CrossFit and Personal Training

• Fish game on rower.

then 2 rounds

• 10 strict press
• 10 elbow rotations
• 10 power cleans
• 10 scap retractions
• 10 beat swings

Then,

• 20 second partner lat stretch (each side)

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

With partners

• 5 Power cleans each at working weight
• 5 Shoulder to overhead at working weight
• 5 synchro burpees
• 5 synchro pushups

WOD:

Teams of 3

30 Minute Hell-en-some AMRAP:

• 30 shoulder to overhead 135/95
• 80 synchro pushups
• 30 power cleans 135/95
• 80 synchro burpees
• 30 rope climbs
• 80 synchro toes to bar

** 1 team member is doing a round of Helen the entire time.  When they are done, the next person goes.

(1 Round of Helen = 400 meter run + 21 Kettlebell swings + 12 pullups)

OLY Sunday

• Build to a heavy snatch for the day – max time is 12 mins
  • Then, drop to 80% and do 5 singles

• Build to a heavy clean and jerk for the day – max time is 12 mins
  • Then, drop to 80% and do 5 singles