CrossFit

CrossFit Open WOD 18.4

CrossFit Teens

A: CrossFit Open WOD 18.4

B: 2km Row TT

Olympic Lifting

A: Power Snatch + Hang Power Snatch

Set 1: 2 + 3 @ 65% 1RM Snatch
Set 2: 3 + 6 @ 55% 1RM Snatch
Set 3: 5 + ME (30 second time cap) @ 50% 1RM Snatch

*ME = Max Effort Reps in one set (constrained by time)
*Target: increase sets by 2.5kg

B: Back Squat

Work to 90% of your 1RM Back Squat for a single, then decrease weight for Drop Set 1×5
*Target 5kg increase per week

C: Push Press + Push Jerk

Work at 50% of your 1RM Clean & Jerk
Set 1: 3+1
Set 2: 3+2
Set 3: 3+3
Set 4: 3 + AMRAP

*Target 5kg increase per week

CrossFit (Canning Vale)

For Time

100 Cal Row
100 Burpees over Rower
100 KB Swings
100 Box Jumps
100 Push Jerk 42.5/30kg

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