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

2,4,6,8,10…. Ascending Ladder
Squat Cleans 42.5/30kg
T2B

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

D: DB Rear Foot Elevated Split Squat

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

C: Seated Box Jump

4 x 5; Rest 1:00

Quick Fit

A: Row 5 x 400m; Every 4:00

B: 8:00 AMRAP

20 DB Push Press
12 Box Jumps

C: 3 x 1:00 Plank Hold on elbows

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