Olympic Lifting

A: Power Clean

Build to a 1RM then decrease 10-15kg for 2 x 2

B: Tall Jerk

Drive bar from shoulder to eye level- then pause & drop under into split jerk
4 x 3 @ 50%
*Dip drive and pause with bar at eye level, then jerk
*Increase 2.5-5kg

C: Back Squat

Build to a 3RM then decrease 15-20kg for a 5 rep drop set


A: 10:00 EMOM

UB Pull-ups

Kipping Beat Swings

* Special Note: Today’s class has a lot of hanging volume. If you are RX and are likely to do all the T2B in the WOD, take the opportunity to work on something high skill like a muscle-up where you are doing little reps to save you hands and shoulders. If you are likely to do Hang Tucks or V-ups in the WOD, pull-up volume should be fine. If you are unsure please discuss with the coach.

B: For time

54 Wallballs 9/6kg 10/9″
54 T2B
42 Wallballs 9/6kg 10/9″
42 T2B
30 Wallballs 9/6kg 10/9″
30 T2B
18 Wallballs 9/6kg 10/9″
18 T2B

C: 6:00 EMOM

10 SA DB OH Walking Lunge
*Alternate DB side each minute

CrossFit Teens

A: Running Clock; 4 Rounds (For reps)

Min 1 10 Back Squats
Min 2 50 Double-Unders
Min 3 Rest

B: 7:00 AMRAP

2,4,6,8,10…. Ascending Ladder
Squat Cleans 35/25kg

C: 3 Rounds

10m Handstand Walk
10 Strict Pull-ups (use band

Quick Fit

A: 2km Run TT

B: 12:00 AMRAP

2 Burpee Broad Jump Shuttles 2/1.5m
10 Push-ups
12 Running Shuttles

C: Single Leg Hip Thrust

3 x 10 each side; Rest 1:00 B/W

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