CrossFit

A: Paused Front Squat (5 x 5; rest 2:00 *2 second pause)

B: For Time: (Cap 25:00)

40/30 Cal Assault
50 Front Squats 50/35kg
60/40 Cal Row
70 Pull-ups
80 Alt Step Back Front Rack Lunges 50/35kg

RX+ C2B Pull-ups

Quick Fit

A: Assault Bike

4 Rounds (for calories)
2:00 Work; 2:00 Rest

B: 16:00 AMRAP

3 KB Swings
3 V-ups
30 Double Unders

*Increase KB swings and V-ups by 3 reps each round and Skipping by 30 reps each round
*Sub Double Unders for 2x Single Skips

C: Side Plank

Accumulate 2:00 on each side

Olympic Lifting

A: Clean
3×3; Rest 2:30

*8 Minute time cap to complete all work sets
*Week 1: Work at 80% of your 1RM Clean

B: Front Squat

Work to 80% of your 1RM Front Squat for a single then decrease the weight for 2×2
*For Drop Sets 2×2, decrease weight by 10-15kg
*Target 2.5-5kg increase / week

C: Jumping

4×5 Dumbbell Box Jump + 5 Seated Box Jump

DB Box Jump select dumbbells that together equal 40% of your body weight
*Target 2.5-5kg increase per week
*Box height needs to be comfortable yet challenging

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