Bootcamp

Skill - rope climb technique

Conditioning - teams of 3
50-40-30-20-10
DB snatch
lunges

*one athlete is always in a push up position hold
 

CrossFit

Skill/Strength: 4x5 weighted pushups
4x12 band pullaparts

Conditioning: 7 rounds each with a partner (15' TC)
12/15 cal row
15 sit ups rest until partner finishes row

*athlete 2 can begin rowing directly after athlete 1 gets of the rower

Light: RX: Adv:

Strength

Test week: CrossFit Total

Find a 3RM:
Back squat
Deadlift
Strict press

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