CrossFit

A: Running Clock

5 Rounds

Min 1 8 Front Squat
Min 2 12 Dual DB Push Press
Min 3 Rest

*Aim to stay at the same weight across all sets
*Aim for a 2.5-5kg increase each week for 4 weeks

B: 10:00 AMRAP

10 Pull-ups
10 Sumo Deadlift High Pulls 43/30kg

Olympic Lifting

A: Snatch Grip Deadlift to Power Position + Low Hang Snatch

4 x 2 @ 65%
*Add 2.5-5kg each week

B: Paused Front Squat

4 x 2 @ 70% w/ 2 second pause
*Add 2.5-5kg each week

C: Seated Box Jump

4 x 5; Rest 1:00

D: DB Rear Foot Elevated Split Squat

3 x 10 each leg; Rest 1:00 b/w legs

Quick Fit

A: Row each for time

800m
600m
400m
200m

Rest 1:1

B: 5 RFT (15:00 Cap)

20 Ring Rows
10 Deadball Slams
Island Run

C: 3 x 1:00 Plank Hold on elbows

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