CrossFit

A: 15:00 to find an 2RM Front Squat and 2RM Strict Press

B: For time (20:00 Cap)

50 Alt DB Snatches 22.5/15kg
50 Toes to Bar
40 Alt DB Snatches 22.5/15kg
40 Toes to Bar
30 Alt DB Snatches 22.5/15kg
30 Toes to Bar

Quick Fit

A: Assault; Max Effort Sprint

Rest 3:00 between rounds
Round 1 24/20 Cals
Round 2 20/16 Cals
Round 3 16/12 Cals
Round 4 12/8 Cals
Round 5 8/4 Cals

*Rest as needed

B: 1, 2, 3, 4, 5, 6, 7

Burpees
DB Front Squat Dual 22.5/15kg

C: Kettlebell Windmill (3 x 6 each side)

Rest 1:00 between

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

_DSC0055