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
