CrossFit

A: HSPU

5 Rounds
2:00 work; 1:00 rest

RX+ 1 plate deficit (must have minimum of 10 UB)

B: For time (6:00 Cap)

50 Wallballs 9/6kg 10/9″
40 KB Swings 24/16kg
30 Deadball Slams 25/15kg

C: Bulgarian Split Squat

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

Quick Fit

A: Run or Row

3 x 800m; Rest 2:00

B: 14:00 AMRAP

10 DB Push Press
10 Cal Assault
12, 12
14, 14

*If Row is subbed in for Assault add 2 extra calories for the Row on each round e.g. Round 1 would be 10 DB Push Press and 12 Cal Row.

C: Banded Good Mornings

3 x 20 Banded Good Mornings; Rest 1:00

Olympic Lifting

A: Snatch

Week 1: Work at 80% of your 1RM Snatch

B: Front Squat

Week 1: Work @ 85% of your 1RM Front Squat

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

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