CrossFit and Personal Training

3 rounds with empty barbell: 

• 10 elbow rotations 
• 10 push press 
• 10 lunges (total) 
• 10 good mornings
• 10 deadlifts 

Teams of 2 

• Run 1200 meters with medball (only need 1 ball) 
• 80 box step ups (no jumping) – partner is holding a front plank
• 60 Shoulder to overhead 135/95 – partner has half your working weight locked out overhead
• 40 kb swings – partner has half your working weight from above in front rack
• 20 deadlifts 275/185 – partner has half the working weight held in standing position
• run 1200 meter with med ball (only need 1)

OLY Saturday

Push Jerk Skill

• Alternating “On the Minute” x 8 (4 Rounds):
  • Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive @ 80%
  • Minute 2 – :30s Barbell Overhead Hold

• Barbell Cycling – Snatch

On the 2:30 x 5 Sets:

• 3-Position Squat Snatch + 3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

• 1 High Hang Power Snatch
• 1 Hang Power Snatch
• 1 Power Snatch
• 1 High Hang Squat Snatch 
• 1 Hang Squat Snatch 
• 1 Squat Snatch 

• Back squats: 4 Rounds x 9 Back Squats – 60-65% of your 1RM

OLY Sunday

• Snatch balance: 7 sets x 3 reps – start light and use this as technique and warm up
• Pausing Overhead Squat: 7 Sets of 1 Rep

There are (4) pauses, each for a single second.

• Pause #1 – 1/4 of the way down (quarter squat)
• Pause #2 – Halfway down (parallel)
• Pause #3 – Absolute bottom of squat
• Pause #4 – Halfway up (parallel)

• Hang Power Clean Complex

On the 1:30 x 5 Sets: 1 Hang Clean Pull + 1 Hang Clean High Pull + 2 Hang Power Cleans