CrossFit

A: 15:00 Running Clock

5:00 every 20 seconds
Ring Dips 2-5 reps

5:00 every 30 seconds
HSPU 3-8 reps

5:00 every minute
DB Floor Press 10-12 reps

*Aim to increase on last week

B: 15:00 AMRAP

KB Complex 24/16kg
10 Deadlift
10 Goblet Squat
10 American Swings
10 R arm Snatch
10 L arm Snatch

Quick Fit

A: 15:00 AMRAP

Partner 1 3 Cals
Partner 2 3 Cals
Partner 1 6 Cals
Partner 2 6 Cals
Partner 1 9 Cals
Partner 2 9 Cals
12, 12, 15, 15 and so on until clock runs out

B: AMRAP

1:00 Max KB Swings
1:00 Max Burpees
1:00 Rest
2:00 Max KB Swings
2:00 Max Burpees
2:00 Rest
1:00 Max KB Swings
1:00 Max Burpees

C: Single Leg Hip Thrust

3 x 10 each side; Rest 1:00 B/W

Olympic Lifting

A: Power Clean

Build to a 1RM then decrease 10-15kg for 2 x 2

B: Tall Jerk

Drive bar from shoulder to eye level- then pause & drop under into split jerk
4 x 3 @ 50%
*Dip drive and pause with bar at eye level, then jerk
*Increase 2.5-5kg

C: Back Squat

Build to a 3RM then decrease 15-20kg for a 5 rep drop set

CrossFit Teens

A: Push Press + Push Jerk

5 x 4 +4 Push Press + Push Jerk; Rest 2:30

*During rest complete 10 strict Banded Pull-ups

B: For time

27-21-15-9
Deadlift 60/42.5kg
Burpee over Bar

C: Handstand Walk

10:00 to find max distance Handstand Walk

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