CrossFit Kids and Teens - Sept 19-28, 2016.

MONDAY SEPTEMBER 19/16

KIDS WOD:

A. Snatch tech work (High hang, hang, low hang, full) - 5 min

B. Snatch x6 - 10 min @ appropriate scaling

C. Clean tech work (High hang, hang, low hang, full) - 5 min 

D. Clean x6 - 10 min @ appropriate scaling

E. Kipping practice - 4-5 min tech work only

F. "Steve"

AMRAP in 8min - in partens complete;

- 10 KBS

- 5 burpees

TEENS WOD:

A. Trap bar deadlift 5x5 - across @ heavy load

B. Jerk - tech work (jumping drill and light position work)

C. Push press + jerk 5x3+1 - building loads (not maximal)

D. In groups of 3 complete; (alternating rounds) 

- 4 burpees

- backward sled drag (heavy) 2 gym lengths

**3 rounds each - rest as needed and repeat

TUESDAY SEPTEMBER 20/16

KIDS WOD:

A. Jumping jerk drill - tech work only

B. Jerk from rack x4 - 10 min 

C. Front squat 5x8 @ jerk loads

D. "Jack"

In partners complete (alternating rounds)

- broad jumps

- DB push press

10.8.6.4.2.4.6.8.10

**each partner must complete each rep bracket

TEENS WOD:

A. Snatch tech work - high hang vertical torso, high hang, hang) 

B. Hang snatch 5x4 - building

C. Jerk from rack 8x2 - EMOM (light/moderate)

D. 5min ARMAP of "Cindy" 

- 5 pull-ups

- 10 push-ups

- 15 squats

**go over kipping pull-ups (no larger band than 1" used) 

 

THURSDAY SEPTEMBER 22/16

KIDS WOD:

A. Med ball tosses (backward overhead) x10 each

B. Drop snatch + high hang snatch - tech work with stick/pipe/empty bar

C. Tall clean - tech work with pipe/empty bar

D. Clean deadlift + shrug 5x5 - building load 

E. "30sec stations"

- skip rope

- box jump overs

- KB deadlift

- burpees

Rest 1 min - repeat as time allows

TEENS WOD:

A. Med ball tosses (backward overhead) x10 each 

B. Drop snatch + high hang snatch - tech work with stick/pipe/empty bar

C. Tall clean - tech work with pipe/empty bar

D. Power clean + clean 1+2 - 10min building

E. Back squats 5.4.3.2 - building

F. Running intervals (outside if nice) to be determined.