CrossFit

A: 5 Rounds

Build to a 2RM Back Squat
4-6 Half Kneeling Single Arm Arnold DB Press

B: 7:00 AMRAP

9 Bench Press 70/45kg
22 Steps Dual KB OH Lunge Walk (20/12kg)

Quick Fit

A: Row or Assault 2 x 7:00 Max Cals; Rest 3:00

B: For time (12:00 Cap)

21-15-9
Dual DB Front Squat
Box Jump
Push-ups

C: Side Star Planks 3 x 20-30s/side; Rest 30s-60s

Olympic Lifting

A: Halt Clean

5 x 1; Every 2:30
*Increase by 2.5-5kg per week

B: Box Back Squat

TNG Box Back Squat 5 x 3; Rest 3:00
*Target: 2.5-10kg increase per week

C: Snatch Grip Deadlift

4 x 5; Every 3:00
*Target: 2.5-5kg increase per week

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