CrossFit

A: Running Clock

5 Rounds

Min 1 8 Front Squat
Min 2 12 Dual DB Push Press
Min 3 Rest

*Aim to stay at the same weight across all sets
*Last week of this format

B: 9:00 AMRAP

10 Dual DB Power Clean and Push Jerk
16 T2B

Quick Fit

A: Row; each for time

1000m
800m
600m
400m
Rest 1:1

B: 9:00 AMRAP

10 Burpee Box Overs 20/24″
15 DB Goblet Jumping Squats
20 Ring Rows

C: 3 x 30s Max Russian Twist; Rest 1:00

Olympic Lifting

A: High-Hang Snatch
*First week @ 65%; Increase 2.5-5kg each week

B: Front Squat
*Work to 75% of your 1RM Front Squat for 1×3 then decrease the weight 10-15kg for Drop Sets 2×3

C: Stiff leg deadlift

*First week @ 60% Deadlift; Increase 5kg per week

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