CrossFit Express

Skill/Strength: squat clean
8' EMOM
2 squat clean (ramping up in teams of 2)

Conditioning: 18' AMRAP as team of 2:
40 DB/KB thrusters*
40 pull-up
40 box jumps

*single DB/KB

Light: 5/10 - 51cm
RX: 16/24 - 51/61cm
Adv: 20/32 - 61/76cm

CrossFit

Skill/Strength: back squats
10' EMOM
2 back squats (ramping up)

Conditioning: 3 rounds with a partner (20' TC) split work however
30 double DB thrusters
30 box jumps
30 double DB pwr cleans

Light: 5s/10s - 51cm
RX: 10s/15s - 51/61cm
Adv: 15s/22s - 61/76cm

by Beau

Gymnastics
Week 2: Strengthening & Kipping Pullup/Butterfly Positioning

4x max out strict pull-ups EOMOM (scale with a band if at least 5 is not realistic)

2x10 KB rows each side
2x 2’ front plank

With a partner: kipping pullup progression
- 2x10 C+/C- kips
- 1x6 floor hip extension drill
2x6 kipping pullup singles
2x linking sets of 3-8reps
adv: butterfly (incl. box drill)

MetCon: 2 RFT (12’ TC)
18 ring dips
27 pullups
36 pistols (alternating)

scaled: HR pushups - banded - box stepups

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