CrossFit
A: 10:00 EMOM
Pull-Ups UB Reps
Regressions:
Kipping Beat Swings
RX+ C2B
B: For time
21-15-9 (8:00 Cap)
Power Clean and Push Jerk 42.5/30kg
Assault Bike
*Female Cals for assault 18-12-6
*Class WOD will be run in 2 heats
C: 6:00 EMOM
10 SA DB OH Walking Lunge
*Alternate DB side each minute
CrossFit Teens
A: 15:00 to complete 10RM, 8RM, 6RM, 4RM
Back Squat
Strict Pull-ups
B: 9:00 AMRAP
7/5 Cal Row
8 T2B
10 Alt DB Snatch 15/10kg
C: 3 Rounds
10m Handstand Walk
2-3 Rope Climbs
Olympic Lifting
A: Halt Clean
*Work @ 75%
*Increase 2.5-5kg per week
B: Back Squat
*Work @ 70%
*Increase 2.5-5kg per week
C: Push Jerk
*Work @ 65%
*Increase 2.5-5kg per week
Quick Fit
A: Run
800m Run; Rest 3:00
600m Run; Rest 2:00
400m Run
B: Partner WOD; 5 Rounds swapping every 1:00
Max Calorie Row
alternating with
Max Wallballs
Score = Row Cals + Wallball Reps
C: Abmat Sit-ups; 100 reps for time
