CrossFit

A2: Partner WOD; For time

100 Bench Press 80/50kg
100 Back Squat 90/60kg
100 Deadlifts 100/70kg

*To start workout and every break or change over – partners must complete 1 rope climb alternating turns.

Olympic Lifting

A: Power Clean + Push Press

5 x 1+3; Every 2:30

Target: 2.5-5kg increase per week

B: Wide Stance Box Squat

3X8 @ ROUGHLY 70%
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

A: Kipping Pull Up

5 Rounds; For 60s UB reps every 15s
Rest 10s

*Set up clock to have 1:00 work followed by the prescribed rest for 5 rounds to keep you on track

B: 3 Rounds

Min 1: 5-10 reps HSPU
Min 2: 10 Dual DB Push Press
Min 3: Rest

C: High Intensity Mixed Modal Intervals

4 Rounds – 2:00 Work; 3:00 Rest
6/4 Cal Row
8 Wallballs
8 T2B

Age 12-13
Row 4/2 Cals
WB 6/3kg 10/9″

Age 14-15
Row 5/3 Cals
WB 6/4kg 10/9″

Age 16-17
Row 6/4 Cals
WB 9/6kg 10/9″

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