CrossFit Express

Skill - Thruster technique (adv ramp-up)

Conditioning: 1-2-3-4-5-6-5-4-3-2-1 reps of:
thruster
burpee pull-up
DU x10

18' TC
Light: 15/20kg - burpee j-pull-up - DU practice x10sec
RX: 30/45kg
Adv: 40/60kg


CrossFit

Skill/Strength: ring dips
10' emom (1 set every minute, share with a partner)
3-7 ring dips (work on kipping)


Conditioning: for time (18' TC)
800m run
25 medball cleans
25 pullups
600m run
20 medball cleans
20 pullups
400m run
15 medball cleans
15 pullups
200m run
10 medball cleans
10 pullups

Light: 4/6kg - banded
RX: 6/9kg
Adv: 6/9kg - CTB

by Beau

MG

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