CrossFit (Canning Vale)

A: For Time
3 Rounds each
3 people indian file

3 Rounds each
15/10 Cal assault
10 Power Cleans 70/45kg

Then
100 burpees in any order

Then
3 Rounds each
3 people indian file

3 Rounds each
15/10 Cal assault
10 Push Jerk 70/45kg

CrossFit (Cockburn)

CrossFit Open WOD 18.1

CrossFit Teens

CrossFit Open WOD 18.1

Olympic Lifting (Canning Vale)

A: Power Snatch + Hang Power Snatch

Set 1: 2 + 3 @ 65% 1RM Snatch
Set 2: 3 + 6 @ 55% 1RM Snatch
Set 3: 5 + ME (30 second time cap) @ 50% 1RM Snatch

*ME = Max Effort Reps in one set (constrained by time)

B: Back Squat

Work to 90% of your 1RM Back Squat for a single, then decrease weight for Drop Set 1×5

C: Push Press + Push Jerk
Work at 50% of your 1RM Clean & Jerk

Set 1: 3+1
Set 2: 3+2
Set 3: 3+3
Set 4: 3 + AMRAP

*Target 5kg increase per week

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