CrossFit

Partner WOD; For time

100/80 Cal Assault
100 Double Unders (same time)
30 Synchro Bar Facing Burpees
50 T2B
30 Rope Climbs
50 T2B
30 Syncro Bar Facing Burpees
100 Double Unders (same time)
100/80 Cal Assault

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

Week 3: Work at 90% of your 1RM C&J for 3 x 1
*Try to increase weight by 2.5-5kg per week

C: Back Squat

Week 3: Work at 85% of your 1RM Back Squat for 4 x 2

CrossFit Teens

A: Build to a heavy single for both movements

Deadlift
Bench Press

B: For Time

50/35 Cal Assault
then
5 Rounds
10 OH Squats 42.5/30kg
10 Bar Facing Burpees
then
50/35 Cal Assault

Age Regressions:
16-17 42.5/30kg
14-15 30/20kg + Drop Cals by 10
12-13 20/15kg + Drop Cals by 15

C: Core Circuit Coaches choice

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