Bootcamp

Strength and Conditioning:

3 rounds of 60" work 30" rest
barbel rows
air squats
HR pushups
200m sprint
plank

CrossFit

Skill/Strength: Front squat
find your heavy single of the day

Conditioning: 16' EMOM
ODD 7 front squats
EVEN 30 russian twists (with plate)
ODD 7 front squats
EVEN 15 plate GTOH


Light: 25/40 - 5/10kg
RX: 35/50kg - 10/15kg
Adv: 45/60kg - 15/20kg

by Michal

Strength

3x4 power cleans

5x3 Back squat (3second pause)
5x4 Barbel strict press
5x4 weighted pull-ups

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