CrossFit

A: Team WOD
Complete as many rounds and reps as possible in 8:00

4 Ring Muscle-Ups
8 Strict Handstand Push-Ups
12 Power Snatch 50/35kg
1:00 Rest; Then

4:00 Max Power Snatch + Hang Power Snatch
1:00 Rest; Then

8:00 AMRAP
12 C2B
16 Ring Dips
18 Hang Power Snatch 42.5/30kg

*Each team must have one pair of plates 20, 15, 10, 5, 2.5, 1.25kg stacked neatly at there work station. After the 4:00 max out plates must be stacked back neatly in there pile before athletes can continue

Olympic Lifting

A: Snatch + Overhead Squat

4 x 1+1; Every 2:30

*Reset grip as needed
*Increase 2.5-5kg per week

B: Sumo Deadlift

1 x 3; Then 2 x 5 drop sets; Every 3:00

*Drop 20-30kg for drop sets
*Increase 2.5-5kg per week

C: 3 Rounds

8 Seated Barbell Strict Press
10 Plyo Push-ups
Rest 1:30

*Use plates to increase plyo push-up difficulty if needed

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