CrossFit and Personal Training

2 rounds

• Run 400 Meters
• 10 empty bar over head squats
• 10 empty bar lunges
• 10 bar over burpees
• 10 beat swings
• 10 knees to elbow
• 10 pullups/ring rows

Teams of 2

*Must complete all 10 reps then the next partner completes the next movement

25 Minute amrap

• 10 Box Step overs 50/35
• 10 Chest to bar
• 10 overhead squats 95/65
• 10 Toes to bar
• 10 Man-makers 50/35
• 10 burpees
• 10 Overhead walking lunge (single arm)

OLY Saturday

• Overhead squats: 2-3-5-10-2-3-5-10 (choose weight that you can do for 10 reps, and stick with it for the entire set)
• Snatch triples: 5 sets x 3 reps (drop bar each rep, max 5 sets)
• Deficit deadlifts: 5 sets x 2 reps at 75% (no drops, re-grip each lift, clean grip)

OLY Sunday

• Power snatch doubles: 5 sets x 2 reps @ 83% (drop each rep)
• Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets
• Back squats: 6 sets x 2 reps @ 83%