CrossFit (Canning Vale)

A: Teams of 2
20:00 AMRAP

Partner 1: 3 Rounds of “Cindy”

5 Pull Ups
10 Push Ups
15 Air Squats

Partner 2: Max Cal Assault Bike

* When Partner 1 completes 3 rounds then they switch and Partner 2 completes 3 rounds while Partner 1 does Max Cal Assault Bike

CrossFit (Cockburn)

CrossFit Open WOD 18.3

CrossFit Teens

A: Pull-up/Muscle-up Skill/Practice

B: Open 18.3 Teens
2 rounds for time of:

100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
*Boys perform 34kg OHS, 15kg DB snatches
*Girls perform 25kg OHS, 10kg DB snatches

Open 18.3 Scaled Teens
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes
*Boys perform single-unders, 20kg OHS, chin-over-bar pull-ups (for both MU sets), 10kg DB snatches
*Girls perform single-unders, 15kg OHS, chin-over-bar pull-ups (for both MU sets), 5kg DB snatches

C: Thruster
Find a 3RM from the rack

Olympic Lifting (Canning Vale)

A: Power Snatch + Hang Power Snatch

Set 1: 2 + 3 @ 65% 1RM Snatch
Set 2: 3 + 6 @ 55% 1RM Snatch
Set 3: 5 + ME (30 second time cap) @ 50% 1RM Snatch

*ME = Max Effort Reps in one set (constrained by time)
*Target: Increase sets by 2.5kg

B: Back Squat

Work to 90% of your 1RM Back Squat for a single, then decrease weight for Drop Set 1×5
*Target 5kg increase per week

C: Push Press + Push Jerk

Work at 50% of your 1RM Clean & Jerk
Set 1: 3+1
Set 2: 3+2
Set 3: 3+3
Set 4: 3 + AMRAP

*Target 5kg increase per week

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