CrossFit Express

Skill - power snatch
technique work

Conditioning: 15' AMRAP
2-4-6-8-10-12-etc.
hang power snatch
burpee over bar
pull-up

Light: 15/20kg
RX: 25/35kg
Adv: 30/45kg


CrossFit

Skill/Strength: back squat
3" down, 1" hold, fast up, ramp up to 2RM

Conditioning:
21-15-9 (15' TC)
dead lift
burpee over the bar

Light: 35/55kg
RX: 50/80kg
Adv: 70/100kg

by Michal

 

Gymnastics

Week 2: Walking + Core

4x8 slow shoulder touches against wall (scaled: feet on box)

4x1 around the world with feet on box

10’ handstand walking practice:

• start with bell against wall and walk away
focus on tight core and straight body

6’ AMRAP
6 CTB pullups
6 pistol squats

2’rest

6’ AMRAP
6 ring dips
6 box jump overs (without touching)

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