CrossFit

A: Teams of 2 for time (40:00 Cap)

2 Rounds
400m Run with Partner
15 Partner Deadlifts 180/130kg
9 Rope Climbs

2 Rounds
400m Run with Partner
10 Squat Cleans 100/75kg
18 C2B

2 Rounds
400m Run with Partner
10 Jerks 100/75kg
12 BMU

*Both partners must complete each run at the same time. If one partner gets back quicker they can start the next rounds work

CrossFit Teens

A: Teams of 2 for time (40:00 Cap)

2 Rounds
400m Run with Partner
15 Partner Deadlifts 120/70kg
9 Rope Climbs

2 Rounds
400m Run with Partner
10 Squat Cleans 60/42.5kg
18 Pull-ups

2 Rounds
400m Run with Partner
10 Jerks 60/42.5kg
12 C2B Pull-ups

*Both partners must complete each run at the same time. If one partner gets back quicker they can start the next rounds work

B: Core Circuit Coaches choice

(If there is remaining time)

Olympic Lifting

A: Power Clean

Work to 80% of your 1RM Power Clean for 1 x 1
Then decrease weight by 5kg for drop sets 2 x 2

B: BTN Split Jerk

Work at 80% of your 1RM Clean & Jerk for 4 x 2
Try to increase weight by 2.5-5kg per week

C: Back Squat

Work at 75% of your 1RM Back Squat for 4 x 4

_DSC0359