CrossFit
A: Front Squat & Strict Press
15:00 to find a 10RM Front Squat & 10RM Strict Press
B: 9:00 AMRAP
5L/5R KB Snatch 24/16kg
5 Burpee C2B Pull-ups
RX+
5L/5R KB Snatch 32/24kg
5 Bar Muscle-ups
Olympic Lifting
A: High-Hang Snatch
*First week @ 65%; Increase 2.5-5kg each week
B: Front Squat
*Work to 75% of your 1RM Front Squat for 1×3 then decrease the weight 10-15kg for Drop Sets 2×3
C: Stiff leg deadlift
*First week @ 60% Deadlift; Increase 5kg per week
Quick Fit
A: Row; 3 x 1000m Rest 4:00
B: 10:00 AMRAP
15 Deadball Shoulder Overs
15 Push-ups
15 Wallballs
C: 3 x 30s Max Russian Twist; Rest 1:00
