CrossFit Express ZNC Morning

Strength - Hang power cleans 6x6

Conditioning - 16’ EMOM
First 8’
odd minutes: partner 1 - 8 hang power cleans + max burpees
partner 2 - rest
even minutes: switch

Second 8’
odd minutes: partner 1 - 8 push press + max air squats
partner 2 - rest
even minutes: switch

CrossFit / CrossFit Express

Skill/Strength:
5x3 seated box jumps
(increasing height

ramp up clean and jerk

Conditioning: For time (16' TC)
buy in: 30 clean and jerks
then 8 rounds of...
5 HSPU
10 box jump overs

Light: 15/20kg - pike - 51"
RX: 25/40kg - 51/61"
Adv: 30/50kg - deficit - 61/76"

by Beau

 

Comment