CrossFit

A: 15:00 to find a 20RM Deadlift

B: 12:00 AMRAP (Retest from 8th Aug)

20 Box Jumps
12 Dumbbell Push Press 22.5/15kg
16 Dual DB Front Rack Step Back Lunge 22.5/15kg

Quick Fit

A: 10:00 Assault TT

B: 3 RFT (12:00 Cap)

10 Dual DB Front Squats 22.5/15kg
20 Ring Rows
400m Run

C: Forearm Plank max hold

Olympic Lifting

A: High-Hang Clean

Work to 85% of your 1RM C&J for 1 x 1, then decrease for Drop Sets 1 x 2

B: Front Squat

4 x 2 Work at 75% of your 1RM Front Squat

C: BTN Snatch Grip Push Press

4 x 4 Work at 50% of your 1RM Snatch

CrossFit Teens

A: 5:00 AMRAP HSPU – Max Reps

B: Open WOD 18.1 – 20:00 AMRAP

RX Version:
8 T2B
10 DB Hang Clean & Jerk
14/12 Cal Row

Teens 14-15:
Boys 15kg DB
Girls 10kg DB

Scaled Version:
8 Hanging Knee Raises
10 DB Hang Clean & Jerk
14/12 Cal Row

Scaled Teens 14-15:
Boys 10kg DB
Girls 5kg DB

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