CrossFit and Personal Training

• 1 length high knees
• 1 length butt kicks
• 1 length lateral lunges
• 1 length burpee broad jumps
• 1 length bear crawl
• 1/2 length forward crab
• 1/2 length backwards
• Finish with a 400 meter jog

In teams of 3…….complete:

**1 person always is doing a 200 meter run, while your partners do:

• 150 Wall balls
• 25 Push jerks
• 150 Calories on the assault bike
• 25 Squat Cleans
• 150 burpees
• 25 Thrusters
• 150 hollow rocks

* score is number of m ran

* choose a weight that challenges you

OLY Saturday

• Power Snatch (drop bar) + Full Snatch (1+1) x 6 working sets @ 75% (make every lift).
• Power Clean + Split Jerk: (1+1) x 6 working set @ 75%.

OLY Sunday

• Behind the neck, snatch grip push presses – 6 sets x 3 reps
• Power snatch doubles. 5 sets x 2 reps @ 83% (drop each rep)
• Power Clean + Full clean. Building to a heavy.