CrossFit

A: Complete for 4 Rounds

Min 1: 5 Backsquat @ 75%; last round max reps
Min 2: 10 Bent over Dual Dumbbell Row
Min 3: Rest
*Increase 2.5-5kg across sets

B: 12:00 AMRAP

5 Full Snatch 60/42.5 kg
6 Power Clean
7 Front Squat
*4 Burpees Over Bar every minute including 0:00

Olympic Lifting

A: Clean Grip Deadlift + Clean + Clean Grip Deadlift + Clean + Jerk

4 x 1+1+1+1+1; Every 2:30
*Reset grip as needed

Week 1: Work at 68% of your 1RM Clean & Jerk
Target: 2.5-5kg increase per week

B: Paused Back Squat

4 x 3; Every 2:30
*Hold a 3 second pause at the bottom of each rep

Week 1: Work at 70% of your 1RM Back Squat
Target: 2.5-10kg increase per week

C: Glute Fry

3 Rounds
10L/10R SA DB Rear Foot Elevated Split Squat
8 Barbell Hip Thust
Rest 1:30

*(RFESS) Hold dumbbell on the same side as your back leg (leg on the bench)

Week 1: Barbell Hip Thrust @ Body Weight and select a moderately challenging Dumbbell
Target: 2.5-5kg increase per week

Quick Fit

A: Row; With a Partner

Max Calories in 20:00 swapping every 60 seconds

B: 10:00 EMOM

8 Shuttles
Max Dual DB Power Clean

C: Banded Good Mornings
3 x 20 Banded Good Mornings; Rest 1:00

CrossFit Teens

A: 2 Rounds

30 secs of Pull-ups
30 secs Rest
45 secs of Pull-ups
45 secs Rest
60 secs of Pull-ups
60 secs Rest

B: Power Clean

5 x 2.2.2 Rest 20 secs; Every 2:00
@70% effort

C: 7:00 AMRAP; Barbell Complex

5 Deadlift
3 Hang Power Clean
2 Push Jerk
4 Alt Step Back Lunges

Age 12-13
Weight 25/18kg

Age 14-15
Weight 42.5/30kg

Age 16-17
Weight 60/42.5kg

*Adjust weight to ensure at least 1 round can be completed unbroken

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