Bootcamp

Skill/Strength: thruster
5x5 ramping up

Conditioning: E4MOM for 20' (5 rounds)
AFAP
15 push press
15 air squats
200m sprint

Light:15/20kg
RX: 25/40kg
Adv: 35/50kg

CrossFit

Skill/Strength: squat clean + push
press
Every 2' for 10' perform 3 squat
cleans and add 1 push press after
the 3rd rep

Conditioning: for time (22' TC)

21 thrusters
400m sprint
1' rest
15 thrusters
400m sprint
1' rest
9 thrusters
400m sprint
1' rest
6 thrusters
400m sprint
1' rest
3 thrusters
400m sprint

*scale as needed

Light: start at 15/20kg add 2kg
after each round
RX: start at 25/40kg add 5kg
after each round
Adv: start 25/40kg add 10kg
after each round

by Louie

Strength (test week)

build to a 5RM back squat
build to a 3RM barbel press
build to a 3RM pullups

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