CrossFit

A: 16:00 AMRAP

40 Hang Power Snatch 42.5/30kg
30 C2B
20 Over Unders

Rest 4:00 then move onto Part B

B: 6:00 to hit a 3RM TNG Power Snatch

Olympic Lifting

A: Power Clean

5 x 1; Rest 2-3:00
*Target: 2-3% per week; New 1RM on Week 4

B: Back Squat

Build to a Heavy 2 Reps
Then -15 to 20kg for 1 x 4 Drop Set

C: BTN Push Jerk

4 x 3; Rest 2-3:00
*Target: 2.5-5kg increase per week

CrossFit Teens

A: 4 Rounds

6-8 Bench Press
6-8 Pendlay Row

B: 5 RFT (16:00 Cap)

8 Box Jump Overs (complete jump no touch) 24/10″
10 Deadball Squats
12 HSPU or Barbell Push Press

Age 12-13
BB weight 25/20kg
DB weight 25/15kg

Age 14-15
BB weight 35/25kg
DB weight 30/20kg

Age 16-17
BB weight 50/35kg
DB weight 35/25kg

C: Rope Climb 5:00 EMOM 2-3 reps

rfx facilities