CrossFit

A: Partner WOD

2000m Run
Then;
4 Rounds
16 Strict Pull ups
16 Strict Dips
32 Alt Pistol Squats
Then;
2000m Run

*RX+ must wear 9/6kg weight vest

Olympic Lifting

A: 5 x 2 Muscle Snatch; every 3:00

*Target: 2.5-5kg increase per week

B: 1 x 3 Back Squat; every 3:00

*Work to 80% of your 1RM Back Squat for a triple, then decrease weight for 1 x 5
*Drop weight by 10-15kg for drop sets

C: 1 x 3 Clean Grip Deadlift; every 3:00

*Work to 80% of your 1RM Deadlift for a triple, then decrease weight for 2 x 5

CrossFit Teens

A: Build to a moderate 10 Deadlifts over 4 sets

B: 5 Rounds for Max Reps

Min 1 T2B
Min 2 Squat Clean
Min 3 Shoulder to Overhead
Min 4 Rest

Age 12-13
BB weight 25/20kg

Age 14-15
BB weight 42.5/30kg

Age 16-17
BB weight 60/42.5kg