CrossFit and Personal Training

3 Rounds for quality:

• Run 100 meters
• 10 tuck jumps
• 30s plank
• 10 walking lunges
• 30s handstand hold

In a 2 person team*

For Time:

2 Rounds (1 Each)

• 15 Handstand Pushups
• 15 Burpees

2 Rounds

• 30 Front rack lunges 95/65
• 30 lateral bar over burpees

2 Rounds

• 45 cals on the assault bike
• 45 burpees to a 6″ target

**Partner 2 can start their work when Partner 1 starts their burpees on each round, partner 2 cannot at any time pass partner 1

OLY Saturday

Hang Squat Clean

On the Minute x 5:

• Minute #1 – 2 Hang Squat Cleans
• Minute #2 – 2 Hang Squat Cleans
• Minute #3 – 2 Hang Squat Cleans
• Minute #4 -1 Hang Squat Clean
• Minute #5 -1 Hang Squat Clean

Rest 1:00

• On the Minute x 5, 1 Hang Squat Clean

*building in load.

Clean and Jerk:

• On the 0:00 – 3 Reps @ 80%
• On the 2:00 – 1 Rep @ 83%
• On the 4:00 – 3 Reps @ 80%
• On the 6:00 – 1 Rep @ 86%
• On the 8:00 – 3 Reps @ 80%
• On the 10:00 – 1 Rep @ 89%

OLY Sunday

Overhead Squat

5 Sets:

• 1 Tempo Overhead Squat* + 1 Overhead Squat

*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom.

Squat snatches:

On the 2:00 x 6 Sets:

• On the 0:00… 3 Reps @ 75%
• On the 2:00… 1 Rep @ 85%
• On the 4:00… 3 Reps @ 78%
• On the 6:00… 1 Rep @ 88%
• On the 8:00… 3 Reps @ 81%
• On the 10:00… 1 Rep @ 91%