CrossFit

A: Power Clean + 3 Front Squats + 3 Push Jerk

Build to Heavy Complex in 10:00

B: For Max Reps at Each Station:

Tabata Toes-to-Bar
Rest 1 minute

Tabata KB Swing 24/16kg
Rest 1 minute

Tabata Dual KB Push Press 12/20kg
Rest 1 minute

Tabata Deadball Slams 25/15kg
Rest 1 minute

Tabata Jumping Back Squats 20/15kg

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals

Quick Fit

A: 3 Rounds

Assault/Row
3:00 Work/1:00 Rest

B: Baseline up and back for time (12:00 Cap)

500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups/Rowa
20 Push-ups
30 Sit-ups
40 Squats
500m Row

C: 4x Max Russian Twists in 30s
Rest 1:00

Olympic Lifting

A: Snatch Grip Deadlift to Power Position + Low Hang Snatch

4 x 2 @ 65%
*Add 2.5-5kg each week

B: Paused Front Squat

4 x 2 @ 70% w/ 2 second pause
*Add 2.5-5kg each week

C: Seated Box Jump

4 x 5; Rest 1:00
*Can measure by height of box

D: DB Rear Foot Elevated Split Squat

3 x 10 each leg; Rest 1:00 b/w legs

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