CrossFit and Personal Training

3 rounds of:

• 100m row
• 10 squats
• 10 banded good mornings
• 10 ring rows
• 10 sec on assault bike

• 5 Deadlifts at 30% of working weight
• 5 DL @ 60% of working weight
• 10 wallballs

Teams of 2:

• 27-21-15-9: Deadlifts (P: 185/125, Rx: 225/155, Rx+: 275/185)
• 12-9-6-3: Rope Climbs

Rest 5 minutes

• 33-27-21-15: Wall balls & Calories on the airbike

*Work can be split how you see fit

OLY Saturday

• Snatch Balance – work on singles
• Pause Snatch (pause at knee and in the bottom for 3 seconds each): 3,3,2,2,2,1,1,1
• Back squat 6 sets x 2 reps @ 85-90%

OLY Sunday

• Jerk balance – 4 sets x 3 reps (speed work only, stay light)
• Pause Squat Clean (pause at the knee and in the bottom for 3 seconds each): 3,3,2,2,2,1,1,1
• Clean pulls – 4 sets of 3 reps @ 100%