CrossFit Express

Skill/Strength: paused front squat
6x4 with 3" pause at the bottom
position

Conditioning: 6 rounds for time: (20'TC)
teams of 3
1 athlete is always on the rower, switch when 1 round is complete

100 DU
16 power cleans

Light: x2 SU - 15/20kg
RX: 35/50kg
Adv: 50/70kg

CrossFit

Skill/Strength: paused front squat
8x2 with 1" pause at the bottom
position

Conditioning: 5RFT (TC: 15')

50 DU
5 squat cleans

Light: x3 SU - 20/35kg
RX: 35/50kg
Adv: 50/70kg

by Louie

Gymnastics

Week 4: Assessment

Skill check + practice:
• handstand
• handstand walk
• handstand pushup

HeroWOD: ‘Nate’

20’ AMRAP
2 ring muscle ups
4 handstand pushups
8 kettle bell power swings 16/24kg

Scaled: pullups - shoulder taps - 12/16kg

 

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