CrossFit

A: Teams of 2 For time

800m Row
60 Front Squats 60/40kg
800m Row
60 Power Cleans 60/40kg
800m Row
60 Push Jerks 60/40kg
800m Row
60 Thrusters 60/40kg

CrossFit Teens

Deadlift + Bench Press; Complete A1 then go straight into A2

A1: Deadlift
10rm, 7rm; 5rm; 3rm

A2: Bench Press (1 x 10)
10rm, 7rm; 5rm; 3rm

*Start a new set every 3:00

B: 3 Rounds for time
20 KB Swings 20/12kg
20 Empty Bar Jumping Back Squat 20/15kg
400m Run

C: Core Circuit Coaches choice

(If there is remaining time)

Olympic Lifting

A: Power Clean

Work to 80% of your 1RM Power Clean for 1 x 1
Then decrease weight by 5kg for drop sets 2 x 2

B: BTN Split Jerk

Week 2: Work at 85% of your 1RM Clean & Jerk for 3 x 2
Try to increase weight by 2.5-5kg per week

C: Back Squat

Week 2: Work at 80% of your 1RM Back Squat for 4 x 3

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