CrossFit

A: 15:00 to find an 4RM Front Squat and 4RM Strict Press

B: (Retest from the 26th Feb)

10:00 AMRAP
2, 4, 6, 8, 10…. Ascending Ladder
Squat Cleans 42.5/30kg
Pull-ups

Olympic Lifting

A: Clean and Jerk

First week @ 82%; Increase 2.5-5kg each week

B: Back Squat

First week @ 80%; Increase 2.5-5kg each week

C: Deadlift

First week @ 70%; Increase 2.5-5kg each week

Quick Fit

A: Row or Assault

4:00 Max Cal
1:00 Rest
3:00 Max Cal
2:00 Rest
2:00 Max Cal
3:00 Rest
1:00 Max Cal

B: 10:00 AMRAP

10 KB Swings
10 KB Goblet Squats
10 Push-ups

C: Kettlebell Windmill

3 x 6 each side
Rest 1:00 between

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