CrossFit

A: HSPU

5 Rounds
2:00 work; 1:00 rest

*RX+ 1 plate deficit (must have minimum of 10 UB)
*Aim to increase on last week

B: For time (8:00 Cap)

21-15-9
Burpee Box Jump Overs
C2B Pull-ups

C: Bulgarian Split Squat

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

CrossFit Teens

A: Front Squat

Find a 2RM

B: 4:00 AMRAP

12 Thrusters 30/20kg
12 Burpees Over Bar
Rest 2:00

4:00 AMRAP
10 Thrusters 35/25kg
10 Burpees Over Bar
Rest 2:00

4:00 AMRAP
8 Thrusters 40/30kg
8 Burpees Over Bar
Rest 2:00

4:00 AMRAP
6 Thrusters 45/35kg
6 Burpees Over Bar
Rest 2:00

Olympic Lifting

A: Snatch

Week 2: Work at 85% of your 1RM Snatch for 6 x 1

B: Front Squat

Week 2: 4 x 1 @ 2.5-5kg increase

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

Quick Fit

A: Run or Row

4 x 600m; Rest 2:00

B: 3 Rounds

40 secs work; 20 secs rest
Max reps at each station

Min 1 KB Swings
Min 2 Doubles/Skipping
Min 3 Box Jumps
Min 4 Push-ups

C: Banded Good Mornings

3 x 20 Banded Good Mornings; Rest 1:00

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