CrossFit

A: Mothers Day WOD

Teams of 2 (40:00 Cap)
300 Double Unders
40 Chest to bar pull-ups
100 Cal Row
100 Burpee Box Jumps 24/20″
100 Power Cleans 70/50kg
100 Wallballs
40 Chest to bar pull-ups
300 Double Unders

Teams of 2 (40:00 Cap) RX+
300 Double Unders
20 Bar Muscle-ups
100 Cal Row
100 Burpee Box Jumps 24/20″
100 Power Cleans 70/50kg
100 Wallballs
20 Bar Muscle-ups
300 Double Unders

CrossFit Teens

A: 10:00 EMOM

Min 1: 1-2 Rope Climbs
Min 2: 40m Deadball Carry

B: Teens Complex

6 Deadlift
5 Push Press
4 Hang Power Cleans
3 Push Jerk
New set of TNG reps every 3:00 for 5 rounds, build to a max for the day.

C: 8:00 AMRAP

1, 2, 3, 4, 5, 6
C2B
Ball Slam 15/10kg

Olympic Lifting

A: Hang Snatch

Work to a heavy single then do 3 x 2 drop sets – 10kg
*Hang from knee height

B: Front Squat + Jerk

*Increase 2.5-5kg per week

C: Deficit Deadlift

*Work from a 3-4 inch deficit
*Start @ 60%
*Increase 2.5-5kg each week

_DSC0134