CrossFit

A: Testing week – Pick one test below to complete

1. 5:00 AMRAP; Max distance covered in minimum 5m UB segments
2. Max time Handstand Hold on Wall
3. Max time freestanding hold within 1m square

B: Crossfit Games Open 18.1

20:00 AMRAP
8 Toes-to-bars
10 Dumbbell Hang C&J 22.5/15kg
14/12-Cal Row

Scaled Version:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 15/10kg
14/12-Cal Row

*Coaches note: depending on the class size we may need to split the class at the beginning so half set up and do the WOD and the other half do the handstand work, then swap.

Engine

A: Threshold Mixed Modal; 4 Rounds

4:00 AMRAP
10 Burpee Box Overs 30/24″
20 Thrusters 60/42.5kg
Max C2B Pull-Ups
Rest 2:00

4:00 Max Cal Assault
Rest 2:00

*Score = Total C2B + Assault Cals

CrossFit Teens

A: 20:00 to find a 1RM Full Snatch

B: Lactate Threshold Test (16:00 Cap)

Cal Assault
then
5 Rounds
10 OH Squats 42.5/30kg
10 Bar Facing Burpees
then
Cal Assault

*Start in waves so that boys go first and once they finish the assault girls start at 4:00

Age 12-13
BB weight 30/18kg
Cals 25/15

Age 14-15
BB weight 35/25kg
Cals 35/25

Age 16-17
BB weight 42.5/30kg
Cals 50/35

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