CrossFit
A: Clean and Jerk + Hang Cleans and Jerk
Build a heavy complex in 10:00
B: 20:00 Cap
Buy in
100 Double Unders
then
15-12-9-6-3 reps for time of:
Alt Dumbbell Hang Clean and Jerk
Weighted Pull-Ups 22.5/15kg
Buy out
100 Double Unders
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
*Can measure by height of box
D: DB Rear Foot Elevated Split Squat
3 x 10 each leg; Rest 1:00 b/w legs
Quick Fit
A: Row
5 Rounds Max Meters
30s Work
2:00 Rest
B: 14:00 AMRAP
20 DB Push Press
10 Box Jumps
200m Run
C: 4x Max Russian Twists in 30s
Rest 1:00
