CrossFit

A: Partner WOD; For time (35:00 Cap)

1800m Run
80 T2B
1200m Run
60 Power Snatch 50/35kg
600m Run
40 Bar Muscle-Up

Olympic Lifting

A: Power Clean + Push Press

5 x 1+3; Every 2:30

Target: 2.5-5kg increase per week

B: Wide Stance Box Squat

3 x 8 @ roughly 70%
Rest 3:00

Target: 2.5-5kg increase per week

C: Close Grip Bench Press

5 x 5; Every 3:00

Target: 2.5-5kg increase per week

CrossFit Teens

A: Split Jerk/Bench Press

12:00 to find a 1RM Split Jerk
12:00 to find a 1RM Bench Press

B: Retest from 10th July

12/10 Cal Assault
20 Wallballs
10 Burpees Box Overs 24/20″

Age 12-13
WB 6/3kg 10/9″

Age 14-15
WB 6/4kg 10/9″

Age 16-17
WB 9/6kg 10/9″

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