Bootcamp (benchmark)

Strength: 10' EMOM
odd: 5 heavy front squat
even: 5 strict (weighted) pull-up

Conditioning: 15' AMRAP
15 plate GTOH
12 box jump
9 TTB

RX 10/15kg
Adv 15/20kg

CrossFit

Skill/Strength: deadlift
find your 5RM deadlift. NO BOUNCE
- plates touch the floor but with
NO SOUND

Conditioning: 16' EMOM

ODD: 5-7 DL

EVEN: accumulate 35" L-sit hold

Light: 15/20kg
RX: 50/75kg
Adv: 70/102kg

by Louie
 

Strength

EMOM 8’
20 second Lsit between rings

6x3 Deadlift (no bounce)
4x max reps hand release clapping pushups/regular HR pushups in 30seconds
 

Comment