CrossFit

A: Metcon (AMRAP – Reps)
Partner WOD

Partner 1/Partner 2
1:00 Max Box Jumps/Max Ring Dips
1:00 Max Ring Dips/Max Box Jumps
4:00 Max Cal Row
Rest 2:00

1:00 Max Burpees/Max Toes to Bar
1:00 Max Toes to Bar/Max Burpees
4:00 Max Cal Row
Rest 2:00

1:00 Max Thrusters/Max KB Swings
1:00 Max KB Swings/Max Thrusters
4:00 Max Cal Row
Rest 2:00

4:00 Max Reps Power Clean and Push Jerk

*Weights
Box Jumps 24/20″
KB Swings 24/16kg
Thrusters 43/30kg
Power Clean and Push Jerk 60/42.5kg

CrossFit Teens

A: Running Clock

5 Rounds

Min 1 10 Sumo Deadlift
Min 2 10 Ring Dips
Min 3 Rest

B: 5 RFT (25:00 Cap)

400m Run
20 KB Swings 16/12kg
20 Wallballs 6/4kg

Olympic Lifting

A: Muscle Snatch

*Increase 2-2.5kg each week

B: Box Squat

*Week 1 @ 60%
*Increase 5kg each week

C: Deadlift

*Increase 2-2.5kg each week

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