CrossFit

A: Paused Bench Press (4×6)
*2 Seconds pause 1″ off the chest
* Keep the load a little lighter due to the positional pause

B: Metcon 14:00 AMRAP

Power Clean and Push Jerk 60/40kg
TNG UB Reps

*Each time you break the set you must complete a 200m run then add 5kg to the bar to continue. Don’t game the sets, go all out for each and then run to recover.
*CV to complete 18 Shuttles instead of the 200m Run

CrossFit Teens

A: Power Snatch + Hang Power Snatch

Set 1: 2 + 3 @ 65% 1RM Snatch
Set 2: 3 + 6 @ 55% 1RM Snatch
Set 3: 5 + ME (30 second time cap) @ 50% 1RM Snatch
*ME = Max effort reps in one set (constrained by time)
*Target: Increase sets by 2.5kg

B: 12:00 AMRAP
Ascending Ladder
3, 3, 6, 6, 9, 9…

Squat Clean 35/25kg
Pull-ups

RX+ C2B Pull-ups

C: Assault

With a Partner
Alternating 30 seconds each for 8:00

Engine

A: Every 10 minutes for 40 minutes (4 sets) for time:

Row 1000m
9 Toes-to-Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

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