CrossFit

A: Teams of 2

100/80 Cal Assault

then
10 Rounds
20 Deadlift 80/55kg
20 HSPU

then
100/80 Cal Row

CrossFit Teens

A: High Hang Power Snatch

Running Clock; Every 2:00
3 Rounds

Hang Power Snatch

Running Clock: Every 2:00
3 Rounds

Power Snatch

Running Clock; Every 2:00
3 Rounds

B: 3 rounds for time

400m Run
40 Air Squats
30 Deadlift 60/42.5kg
20 Push-ups

C: Running Clock; 4 Rounds

10 Dual DB Single Leg Deadlift each side
10 SA DB Press each side

Olympic Lifting

A: Hang Snatch

Work to a heavy single then do 3 x 2 drop sets – 10kg
*Hang from knee height

B: Front Squat + Jerk

*Increase 2.5-5kg per week

C: Deficit Deadlift

*Work from a 3-4 inch deficit
*Start @ 60%
*Increase 2.5-5kg each week

_DSC0189