Power Yoga

Shoulder mobility (week 1)

QuickFit

12´ AMRAP
8 Pullups
20 KBPS
20 KB sumo high pulls
20 OH lunges w. plate

Finisher: 2-4 min Core finisher. 
Coaches choice

CrossFit

Skill / Strength: snatch 5x3. Weights gets heavier after each set.
Adv. add a 2sec pause at the bottom and top position of the squat snatch. work in groups of 2

Conditioning: 21-15-9-6-3 (TC: 18min)
squat snatch
ring dips
ab mat situps with wallball

Light: 15/20kg (power) - box/floor tricep dips - 4/6kg
Rx: 20/30kg - 6/9kg
Advanced: 30/45kg - 9/14kg

by Louie

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