CrossFit

A1: Overhead Squat

10:00 to work up to a 3RM OH Squat from the floor.

A2: Partner WOD

4 Rounds
800m Run
7 Squat Snatch 70/50kg
6 Rope Climbs

Olympic Lifting

A: Power Clean + Push Press

5 x 1+3; Every 2:30

Target: 2.5-5kg increase per week

B: Front Squat

1 x 1; Rest 3:00
Then decrease by 20kg for 2 x 2; Rest 3:00

Target: 2.5-5kg increase per week

C: Close Grip Bench Press

5 x 5; Every 3:00

Target: 2.5-5kg increase per week

CrossFit Teens

A1: Overhead Squat

3 x 3; Rest 60s then move onto A2

A2: Single Arm KB Overhead Squat

3 x 3 each side @ 31X2 tempo; Rest 2:00 then back to A1

B: For time

Buy In:
Row 800/600m

Then 3 RFT
100 Doubles
30 OH Plate Walking Lunges 20kg
20 Ring Dips

C: Strict Toes-To-Bar

4 x 6-8 @ 30X1 tempo; Rest

*Regression: Lying Leg Raise

_DSC0379