CrossFit

A: 5:00 AMRAP Density Test

B: Baseline (For Time)

500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

RX+
500m Row
40 Wallballs 9/6kg 10/9″
30 Toes to Bar
20 HSPU
10 C2B Pull-ups

C: Bulgarian Split Squat

3 x 12 each side
*Alternating sides on the minute. Hold DB’s by sides

Olympic Lifting

A: Snatch

Week 3: Work at 90% of your 1RM Snatch for 5 x 1

B: Front Squat

Week 3: 3 x 1 @ 2.5-5kg increase

C: Romanian Deadlift

4 Rounds
In between sets, complete 50m SA Uni-Lateral Farmers Carry

*For the Barbell Romanian Deadlifts, work at 60% of your 1RM Clean & Jerk in Week 1 aiming to increase 5kg per week
*Select a moderately challenging dumbbell for the SA Farmers Carry

Quick Fit

A: Run or Row

4 x 600m; Rest 2:00

B: Tabata 20 on; 10 off

8 Rounds; Complete 4:00 on one exercise before moving to the next

Deadball Slams
Box Jumps
Alt DB Snatch
Burpees

C: Banded Good Mornings

3 x 20 Banded Good Mornings; Rest 1:00

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