CrossFit

Regional Event 5 inspired pairs mash up
Break up work as you like

For time:
10 Dual DB Box Step Overs
10 SA OH Lunge Walk
100 HSPU
10 Dual DB Box Step Overs
10 SA OH Lunge Walk
100 T2B
10 Dual DB Box Step Overs
10 SA OH Lunge Walk
100 Cal Assault
10 Dual DB Box Step Overs
10 SA OH Lunge Walk

RX
Men: 22.5kg dumbbells, 24-in box
Women: 15kg dumbbells, 20-in box

RX+
Men: 30kg dumbbells, 24-in box
Women: 22.5kg dumbbells, 20-in box

CrossFit Teens

A: Ring Muscle-up

False Grip Ring Drills; 2 rounds for each
30 secs False Grip Hold
10 reps False Grip Row
10 reps Feet Down Transition
30 secs Ring Support Hold

B: 2 Power Clean + 2 Hang Squat Clean + 2 Push Jerk

Build to a heavy set in 5 Rounds; Starting every 2:00

C: Row for Max Calories (16:00 on the Clock)

30 secs work; 30 secs rest

Olympic Lifting

A: Power Clean

Work to 80% of your 1RM Power Clean for 1 x 1
Then decrease weight by 5kg for drop sets 2 x 2

B: BTN Split Jerk

Week 4: Work to 93% of your 1RM Clean & Jerk for 1 x 1 or a discretionary max (1RM)
*Try to increase weight by 2.5-5kg per week

C: Back Squat

Week 4: Work to 85% for 1 x 2
Then 90% for 1 x 2
Then 95% for 1 x 1

_DSC0099