CrossFit

A1: Partner WOD

3 RFT (20:00 Cap)
400m Piggy Back Carry
Partner 1
5 Man Maker 22.5/15kg
Partner 2
Hold Plank

Rest 5:00 then complete A2

A2: 5:00 to hit a max complex each of Power Clean + Push Jerk + Cluster

Olympic Lifting

A: Power Clean

5 x 1; Rest 2-3:00

Week 1: Work at 90% of your 1RM Clean
Target: 2-3% per week; New 1RM on Week 4

B: Back Squat

Build to a Heavy 4 Reps
Then -15 to 20kg for 1 x 5 Drop Set

C: BTN Push Jerk

4 x 3; Rest 2-3:00

Week 1: Work at 72% of your 1RM Clean & Jerk
Target: 2.5-5kg increase per week

CrossFit Teens

A: 4 Rounds

8 Bench Press
8 Pendlay Row

B: For time; Chipper

800m Row
40 Power Cleans
400m Dual KB Farmers
40 Push-ups
800m Run

Age 12-13
KB 16/8kg
BB Weight 25/18kg

Age 14-15
KB 20/12kg
BB Weight 42.5/30kg

Age 16-17
KB 24/16kg
BB Weight 60/42.5kg

Sarah M edited photos (1 of 4)