CrossFit and Personal Training

• 400 meter run

2 rounds

• 20 banded pull aparts
• 15 beat swings
• 10 overhead squats with the bar

Finish with a 400 meter run

Men 225 lb

Ladies 155 lb

• 2 max locked out deadlift holds for time

rest 3 full minutes between efforts

c) Partner WOD:

• 2 lengths partner sled push (each partner must push)
• 80 Burpees over your partner (partner holds a plank)
• 60 handstand pushups
• 80 medball situps
• 60 dumbbell snatches
• 80 wallballs over the rig
• 2 lengths partner sled push

(each partner must push)

OLY Saturday

1. Pausing Snatch Pulls

5 Sets of 2:

• Pause (2) seconds at knee level. Drop each rep. Increasing weight each set (start at 50%).

2. On the 1:30 x 7 Sets:

• 1 Snatch Pull
• 1 Low Hang Power Snatch

*Increasing weight each set (start at 50%).

3. 5 Sets:

• 1 Hang Clean High Pull
• 1 Low-Hang Power Clean

… Followed by:

4. On the 1:30 x 5:

• 1 Hang Power Clean
• 1 Power Clean

OLY Sunday

1. Power Clean “ladder”

• 1 rep every :20 seconds – 15 Power Cleans @ 50%

Rest 2:00 mins

• 1 rep every :30 seconds – 10 Power Cleans @ 65%

Rest 2:00 mins

• 1 rep every :60 seconds – 5 Power Cleans @ 75%

2. Front Rack Lunges – from the rack

• 2 Sets of 12 @ 52%

Percentage based off 1RM Front Squat.