CrossFit and Personal Training

• 100 meter run
• 5 squat cleans with empty bar
• 5 lunges with empty bar
• 5 pushups
• 100 meter run
• 5 squat cleans with light weight
• 5 front rack lunges with light weight
• 5 pushups
• 100 meter run
• 5 squat cleans with 50-60% working weight
• 5 front rack lunges
• 5 pushups

3 Rounds:

• 6 barbell rollouts

max set weighted hollow rocks (hold plate or db)

c) Partner WOD:

• 50 dumbbell box step overs
• 2 squat cleans (1 each) 225/155
• 50 ring dips
• 4 squat cleans (1 for one) 225/155
• 50 double unders (each)
• 6 squat cleans (1 for one) 225/155
• 50 chest to bar
• 8 squat cleans (1 for one) 225/155
• 50 pistols
• 10 squat cleans (1 for one ) 225/155
• 50 front rack lunges (Dumbbell 50/35)

*50s can be split up however

*Squat cleans must be 1 for 1– they are meant to be heavy

OLY Saturday

• MUSCLE SNATCH: 3,2,2,1,1
• SNATCH BALANCE: 3, 2, 2, 1, 1
• SNATCH FROM HIGH HANG (BAR SHOULD BE RIGHT ABOVE THE KNEE): 3,3,2,2,1,1
• SNATCH DEADLIFT: 3X3 @ 105% OF BEST SNATCH

OLY Sunday

• JERK DIP + JERK: (2+ 1) X 3 WORKING SETS. WORK UP TO A MEDIUM, HEAVY WEIGHT
• POWER CLEAN + PUSH JERK +JERK: (1+1+1) X 3 WORKING SETS
• POWER SNATCH + SNATCH (1+1) X 3 WORKING