Olympic Lifting
A: Power Snatch + Snatch Grip Push Press + Heaving Snatch Balance
5 x 1+2+1; Every 2:30
Week 1: Work at 65% of your 1RM Snatch
Target: 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
Week 1: Work at 65% of your 1RM Front Squat
Target: 2.5-10kg increase per week
C: Bench Press
5 x 5; Every 3:00
Week 1: Work at 75% of your 1RM Bench Press
Target: 2.5-5kg increase per week
CrossFit
A1: 4 Rounds
Min 1: 10 Deadlift
Min 2: 10 Bench Press and a Half
Min 3 Rest
*Increase by 2.5kg
B: 12:00 AMRAP
3:00 Max 10m SA KB Farmers Carries
3:00 Alt SA DB Squat Clean and Jerk
2:00 Max 10m SA KB Famers Carries
2:00 Alt SA DB Squat Clean and Jerk
1:00 Max 10m SA KB Farmers Carries
1:00 Alt SA DB Squat Clean and Jerk
RX DB 30/20kg, KB 28/20kg
RX+ DB 35/25kg, KB 32/24kg
*Each 10m Carry is 1 rep, each Squat Clean and Jerk is 1 rep
*Swap KB every 40m
Quick Fit
A: 5 Rounds
20/12 Cals Assault; Every 3:00
B: 21-15-9-15-21
KB Swings
Box Jumps
C: 2 Rounds
30s V-ups
30s Rest
30s Tucks
30s Rest
30s Reverse Ab Curls
30s Rest
