CrossFit

A: Hero WOD: Tama (Individual)
For time

800m Single Arm Barbell Farmers Carry 20/15kg
31 Toes-to-bar
31 Push-ups
31 Front Squats 42.5/20kg

400m Single Arm Barbell Farmers Carry 42.5/30kg
31 Toes-to-bar
31 Push-ups
31 Hang Power Cleans 60/42.5kg

200m Single Arm Barbell Farmers Carry 60/42.5kg

*1 bar only, weights to be added during the WOD

B: Hero WOD: Tama (Partner version)
For time

800m Partner Barbell Farmers Carry 20/15kg
62 Toes-to-bar
62 Push-ups
62 Front Squats 42.5/20kg

400m Partner Barbell Farmers Carry 42.5/30kg
62 Toes-to-bar
62 Push-ups
62 Hang Power Cleans 60/42.5kg

200m Partner Barbell Farmers Carry 60/43kg

*Partners can only use 1 hand at a time during the carry
*1 bar only, weights to be added during the WOD

CrossFit Teens

A: Running Clock
5 Rounds

Min 1 10 Deadlift
Min 2 10 Strict Press
Min 3 Rest

B: 21-15-9 (6:00 Cap)

OH Squat 25/20kg
C2B Pull-Up

C: Assault Bike
8 Rounds

1:00 Max Cals
1:00 Rest

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

DSC04361