CrossFit

A: Teams of 3; 25:00 AMRAP

P1 – 1000/750m Row
P2 & P3 – AMRAP (Round for Round)
7 Deadlift 120/80kg
5 Bench Press 80kg/50kg
3 Bar Muscle-ups

Rest exactly 5:00 then 10:00 for each partner to hit a 1RM Snatch

*Complete a full round before next person begins.
*While partner 1 rows, partner 2 & 3 complete as many rounds as possible of the AMRAP.
When partner 1 finishes the row partner 3 will advance to the row while partner 1 & 2 rotate through the AMRAP.

CrossFit Teens

A: 4 Rounds; Every 2:00

8 Front Squat
8 Strict Pull-ups

B: Lock Off Practice

5:00 Practice
Rest 1:00
5:00 EMOM
1 rep every minute

*Focus on controlled decent

C: For time (Cap 10:00)

4 Rope Climbs
16 Thrusters
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

Age 12-13
Weight 25/18kg

Age 14-15
Weight 30/25kg

Age 16-17
Weight 42.5/30kg

Olympic Lifting

A: Snatch + Overhead Squat

4 x 1+1; Every 2:30
*Reset grip as needed

Week 1: Work at 75% of your 1RM Snatch
Target: 2.5-5kg increase per week

B: Sumo Deadlift

1 x 3
Then 2 x 5 drop sets; Every 3:00
*Drop 20-30kg for drop sets

Week 1: Work at 75% of your Deadlift for the triple
Target: 2.5-5kg increase per week

C: Press Circuit

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

Week 1: Barbell Press at 20-30% of your 1RM Clean & Jerk using a controlled decent.
Use plates to increase plyo push-up difficulty if needed.

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