CrossFit Express

Skill - Power clean & push jerk, 10' EMOM 2 reps AHAP (beginner focus on technique)

Conditioning - Partner DT*:
10 RFT of:
12 deadlift
9 hang power clean
6 Push jerk

*one athlete completes one round, 15' TC

Light 15/20kg, do 15 air squats in "rest rounds"
RX 30/50kg
Adv 48/70kg

CrossFit

Skill/Strength: push press 5x5

Conditioning: with a partner (12' TC)
40x complex (1 squat clean + 3 front squats)

Light: 15/20kg
RX: 35/60kg
Adv: 50/75kg

by Beau

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