"People seldom do things to the best of their ability. They do things to the best of their willingness."
A. EMOM x20
Odd: 5 Deadlifts (Tough)
Even: 10 Push Ups (Hand Release)
Hang Power Snatch
Burpee Box Jump
A. Snatch Deadlift 5 Sets 5 Reps
B. Push Press 3RM
-Then perform 2 (Drop)Sets 5 Reps
C. "Ping Pong"x 12 Mins
Odd: Row 15 Cals
Even: 15 Burpees Over Erg
Also, on the separate programs...... Weightlifting is a Sport, and we are fortunate enough to have a great weightlifting coach. So if you are interested in improving more in the sport of weightlifting, follow "Sport". CrossFit has also become a sport, so if you're looking to improve more so in the sport of fitness, follow "Fitness".
If you're confused on which program to follow, we'd recommend "Fitness"
We program 2 separate templates because we want to appease to what you guys want, while also setting us up as coaches to best help you.
We want to give you guys the best possible situation to succeed in your training and goals.
And we are always open to your input! (However, regardless of what you do, without your best effort forward there's not lots of hope for improvement.) Intensity=Results
Example of what I did today:
A. 15 Minutes to work to tough clean and jerk
B. 20 Mins "Ping Pong"
Odd: 5 Ground to Overhead + 5 Burpees
Even: Row 15 Cals
C. Tabata strict pullup/ring row w 6pm class
D. 3 Minutes Burpees, Rest, 2 Minutes Burpees, Rest, 1 Minute Burpees