Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest 2-3 mins between lifts

Perform these with PERFECT posture and mechanics.

Then:

“Lucky Sevens”
AMRAP 7 Mins:
7 Box Jumps (20″/24″)
7 Burpees
7 Kettlebell Swings (16kg/24kg)

Post weights and rounds to comments.

Five sets of:
Bench Press x 4-6 reps (2 Sec Descent)
Rest 2-3 minutes

Then:

Three rounds for time of:
400m Run
30/40 Push-Ups
40 Air Squats

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 mins

then:

AMRAP 7 Mins:
6 Ground to Overhead (42.5kg/60kg)
12 Toes to Bar

Post weights and rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**
**School Holidays Teens Classes Wednesdays & Thursdays Only for Both Weeks**

Three sets of:
Front Squat x 4-6 reps (4 Sec Descent)
Rest 2 mins
Strict Pull-Ups x 2-3 reps (Use Bands/Add Weight to meet rep range)
Rest 2 mins

then:

Five sets for times of:
15 Wall Balls
15 Pull-Ups
Rest 1 Min

Post weights and times to comments.

Power Clean & Push Jerk
3 - 3 - 3 - 3 - 3

Then:

15 Min AMRAP
10 Toes to Bar
10 Wall Balls
10 Power Cleans
200m Run 

Post weights and rounds complete to comments.

**CrossFit Kids @ 4.15pm**

Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 mins between sets

then:

EMOM 10 mins:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

Post weights and reps completed to comments.

Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 mins

Then:

Three rounds for time of:
400m Run
15 Overhead Squats (42.5kg/60kg)

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Eight sets of:
Back Squat x 2-3 reps (3 Sec Descent)
Rest 2 mins
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

then:

AMRAP 6 Mins:
3 Thrusters (42.5kg/60kg)
6 Pull-Ups
12 Kettlebell Swings (24kg/32kg)

Post weights and rounds to comments.

Four sets of:
Push Press x 3-5 reps
Rest 2 mins
L-Sit Tuck to Extension x 7-10 reps
Rest 2 mins

Then:

21 - 15 - 9 reps for time of:
Strict Handstand Push-Ups
Push Press (42.5kg/60kg)
Sit-Ups

Post weights and times to comments.

Five sets of:
5 Dumbbell Man-Makers

Rest 2 Mins between sets

Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

Then:

5 Rounds for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Ball Slams (heavy)

Post weights and times to comments.

Power Snatch
3 - 3 - 3 - 3 - 3

then:

Four Rounds for Time:
Row 250m
5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 200m

Movements can be completed in any order each round.

15 Min Time Cap.

Post weights and times to comments.

In teams of two, complete:
100 Pull-Ups
400m Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Balls
400m Farmer’s Carry
100 Burpee Box Jump-Overs (20″/24″)
400m Farmer’s Carry

Only one person working at a time - except both on the Farmer's Carry but only one carrying the weights at any time.

Post times to comments.

**SKILLS SESSION - BARBELL CYCLING @ 6.30pm**
**Book Here**

**CrossFit Junior Teens @ 4.15pm**

Four sets of:
Dumbbell Walking Lunges x 20 steps
Rest 90 seconds
Ring Dips x Max Reps (2 Sec Down Phase)
Rest 90 seconds

then:

10 Min AMRAP
5 Power Cleans (42.5kg/60kg)
10 Handstand Push-Ups (Advanced - Strict)

Post weights and rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Strict Press x 3-5 reps (2 Sec Down Phase)
Rest 1-2 Mins
Strict Toes to Bar/High Knees x 6-10 reps
Rest 1-2 Mins

then:

AMRAP 6 mins of:
12 Pull-Ups
12 Thrusters (30kg/42.5kg)
30 Double-Unders

Post weights and rounds completed to comments.

**CrossFit Junior Teens @ 4.15pm**

Five sets of:
Deadlift x 4-6 reps (2 Down Phase)
Rest 20 seconds
Ring Push-Ups x max reps (1 Sec Pause at top & Bottom) - Stop the set once you’re no longer able to maintain the tempo
Rest 2 mins

then:

Five rounds for time of:
Run 400m
20 Wall Balls

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 mins
Strict Pull-ups x 2-3 reps (Use bands or add weight to meet rep range)
Rest 2 mins

then:

For max reps/calories:
2 Mins of Assault Bike (for cals)
Rest 2 Mins
2 Mins of Burpee Box Jump-Overs (20″/24″)
Rest 2 mins
2 Mins of Rowing (for cals)
Rest 2 mins
2 Mins of Kettlebell Swings (16 kg/24kg)

Post weights and reps/cals completed to comments.

Back Squat
7 - 5 - 5 - 3 - 3

then:

10 Min AMRAP
Run 200m
10 Box Jumps
10 Hang Power Snatch

Finisher:
In Teams -
Row Challenge - as far as possible in 6 mins.

Post weights and rounds completed to comments.