CrossFit

A: 4 Rounds

Min 1: 9, 7, 5, 3 Weighted Pull-ups
Min 2: 7 Unilateral DB Floor Press (each side)
Min 3: Rest

B: 4 Rounds

2:00 Work; 3:00 Rest
8/6 Cal Assault
8 Thrusters 40/30kg
8 Deadball Slams 25/15kg

Quick Fit

A: For time; With a partner

Row 100m, 200m, 300m, 200m, 100m

Partner 1 works; Partner 2 rests
Then swap

B: For time (12:00 Cap)

21, 18, 15, 12, 9, 6, 3
KB Swings 24/16kg
Wallballs 10/9″

C: TABATA of Russian Twists

20s on 10s off for 8 rounds
Rest 1.00

TABATA of Abmat Sit-ups
20s on 10s off for 8 rounds

Olympic Lifting

A: Power Snatch + Snatch Grip Push Press + Heaving Snatch Balance

5 x 1+2+1; Every 2:30
*2.5-5kg increase per week

B: Tempo Front Squat

4 x 3; Every 2:30
*3 secs down + 1 sec pause at bottom of each rep
*2.5-10kg increase per week

C: Bench Press

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

Candice RFX  (3 of 92)