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

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