CrossFit

A: Gymnastics Pulling Density

2:00 BMU; Every 30 secs UB
15s Rest

2:00 C2B; Every 20 secs UB
15s Rest

2:00 Pull-ups; Every 15 secs UB

B: Buy In: 800/700m Row

Then 3 RFT
100 Doubles
30 Alt Pistols
8 (per arm) DB Push Press 25/17.5kg

Olympic Lifting

A: Power Snatch

1 x 1; Rest 3:00
Then decrease weight by 10kg for 3 x 2; Rest 3:00

Target: 2.5-5kg increase per week

B: Split Jerk

4 x 3; Every 3:00

Target: 2.5-5kg increase per week

C: Deadlift

5 x 5; Every 3:00

Target: 2.5-5kg increase per week

Quick Fit

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