CrossFit

A: 5 Rounds

5 Back Squat
6-8 Single Arm Half Kneeling Dumbell Press

B: 10:00 AMRAP

15 HSPU
15 OH Squat 60/42.5kg

Quick Fit

A: Row or Assault

In partners swapping every 45 seconds
3.5/3km Row for time

B: 3RFT

10/8 Cal Assault
10 DB Power Cleans
10 DB Push Press
10 DB Front Squats

C: Tabata of Russian Twists

Olympic Lifting

A: Halt Clean

5 x 1; Every 2:30
*Increase by 2.5-5kg per week

B: Box Back Squat

TNG Box Back Squat 5 x 3; Rest 3:00
*Target: 2.5-10kg increase per week

C: Snatch Grip Deadlift

4 x 5; Every 3:00
*Target: 2.5-5kg increase per week

DSC_7347